Coaching Conundrum

Other Running Related Topic

15 years ago 05/23/2008 2:00pm EDT

I've got a 1600m runner who also runs on the mile relay. He did not qualify in the mile and is left running only the 4x400m at the state meet.

To have the best results in the 400m race, would I keep him on his original training schedule that emphasized the strengths needed for the mile, or drop his volume down to that of the other 400m runners and give him a few speed endurance workouts before the meet?

I'm leaning toward a combination of both, but I was hoping someone might have some experience with this type of situation. At this point in the year, not much will change, but I'm looking for the best possible option...every tenth will count.

15 years ago 05/23/2008 2:23pm EDT

re: Mike Hammer

If he didn't qualify for the state 1600 then I would guess his 1600 season is over. He won't be running another 1600 for at least 7 months. Why not train the kid like a 400 runner?

15 years ago 05/23/2008 2:49pm EDT

re: Mike Hammer

if he runs fast enough to be on your 4x4 already then what he has been doing would seem to be working. why not lower his mileage just a little to keep him fresh (I feel that lowering mileage a lot all at once can leave a person feeling lethargic) and do some faster intervals. I always enjoyed doing this workout as a fast tune up session:

100 at 15 seconds; 110 at 16 seconds; 120 at 17; 130 at 18; 140 at 19; 150 at 20; 160 at 21; 170 at 22; 180 at 23; 190 at 24; 200 at 25. These can be adjusted but give him a decent amount of recovery.

15 years ago 05/23/2008 4:57pm EDT

re: Mike Hammer

Cut his mileage ~60% (assuming his volume of training was 40-60/week) but rather than give sessions designed for the 400m runners and running him near top speed, let your kid work a bit more on the strength side, somewhere between goal pace for his relay leg and his current 800m pace. He can also work with shorter rests. This approach will train all the muscle and energy systems effectively and work much better for middle distance type athlete.

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