pleasy critique my 400m training

bump

you could do some 500 repeats from time to time, just to be stronger over 400 meters

what good are the 300's in 55 going to do, when you need to be around 36 in your race? your teaching your body to run slow! If that is going to be your strength day, then they need to be longer than your race distance. maybe a couple 5's or 6's with full (15 min) rest.

Also, why all the 80's and 60's and 40's, switch it up and throw some fast 150's in there. But take it easy on your easy days, you dont have to sprint everyday, save it for your workouts.

while you're telling this guy to stop with the tempo 300's talk to that Clyde Hart guy about the 8x200's in 28 with 2 min rest (for a 46 second guy) that he's having his guys do....ridiculous, what has he ever done with a 400 meter runner?

thats fine if you have run 20-21 in the 200 and 45-46 in the 400 out of high school, obviously theres not much room for speed improvement, so strength is the way to go. but if you running 51's then its a different ballgame. Plus i didnt say anything about taking out his 200's, i simply told him to change his 300's to longer strength intervals to give him some longer strength work. So i was not advocating anything against coach harts training style. while i know baylor does their 200's with 1-2 minutes rest, there are certainly other important training techniques that they use. If it was as easy as going out and doing 8-12 x 200 in 28 we would all be running 45's right?

why dont you take a look at minnesotas training program. they seem to do just fine without running endless 200's in 28!

http://www.trackshark.com/journals/2003/mitch_potter.php

With a 200m PR of 24-low, you are not about to improve your 400m PR of 51.x any time soon. Unless you improve that 200m... nothing serious is gonna happen to that 400m.

You may be aiming for the wrong event (due to yr genetics).

A 1:58/800m is poor with a 51/400m. That COULD become 1:50-1.52 (or better) with proper training. You might wanna consider moving up, since, 7 years in, your 200m is too slow for a 400m specialist.

Looks like you are trying to improve speed?

You may want to do some other things, including downhill sprints, elastic cord towed sprints, some strengthening drills etc. The "leg strength" you refer to is very vague - if you are not using the right exercises, it won't help a whole lot after a while.

no loaded chariot work? I thought all sprinters and MOST

800 runners did loaded chariot work.

Yes my coach is obsessed with loads of harness work from 60 to 120 metres on the track at least 4 times a week. Now also doing parachute reps to test our resisdence.Hard but vital part of any serious short distance 60 - 200m) runners training schedule.

So in overall its looks good?

I need some tempo to keep my endurance and for recovery.