Currently training for the 400 and wondering if anyone has had success with this program, also, what 400 pr are the workouts based on.
Currently training for the 400 and wondering if anyone has had success with this program, also, what 400 pr are the workouts based on.
I had success with the program, with some variations. My coach followed the same philosophy, rather than the strict workouts, if that makes sense. We never did the long runs like Clyde seemed to like.
I believe the workout times are based on a 45.xx 400m runner.
My HS PR was 51.xx, I finished up college with a 47.mid PR.
Jeremy had some success.
This website message board tends to be populated by people interested in distance racing from the 800m to the marathon. It is unlikely that you will get a knowledgeable answer here on 400m training and racing from somone who is also knowledgeable about Clyde's training program.
Michael Johnson had success as well with Clyde's program.
Carl Spackler wrote:
This website message board tends to be populated by people interested in distance racing from the 800m to the marathon. It is unlikely that you will get a knowledgeable answer here on 400m training and racing from somone who is also knowledgeable about Clyde's training program.
Michael Johnson had success as well with Clyde's program.
Definitely some 400 guys familiar with Clyde's program on here. It is probably the only 400 training program with a specific "name" behind it.
This program has had success for many people. A real speed based sprinter moving up to the 400 might have better success with something with more speed rather than a program that works more on special endurance and efficiency. I personally like the approach of his program because as an 800 runner moved down to the 400, it more directly works with my strengths.
OK Spackler is making me say a bit more. This program:
http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf
is designed for quick athletes. If you(or whomever you are training) cannot already run sub 11.5 for 100m then the program is practically worthless. You might as well train for a 5k because either way you'll improve by a fraction of a second in the 400m.
The distances and times in the program are meant for 45-sec athletes. You can scale them down but then the athlete is basically running at an equivalent intensity to elite runners AS WELL AS running for a longer time period. This will cause stagnation very rapidly. The only solution is to adjust the distances or the Sets, but at this point you've compromised the whole plan.
The best way for a beginner(>11.5 100m) to improve in the 400m is to improve in the 100m. The simplest method to improve in the 100m is to increase the vertical jump ability. Strength training is crucial to reach this goal, and will lead to plyometric training.
I repeat, Jeremy had some success. He has incredible natural talent.
bumbojumbo wrote:
The best way for a beginner(>11.5 100m) to improve in the 400m is to improve in the 100m. The simplest method to improve in the 100m is to increase the vertical jump ability. Strength training is crucial to reach this goal, and will lead to plyometric training.
What about horizontal jump ability?
Would crossfit be a good pre-Hart training way to gain the needed speed and strength?
bumbojumbo wrote:
The best way for a beginner(>11.5 100m) to improve in the 400m is to improve in the 100m. The simplest method to improve in the 100m is to increase the vertical jump ability. Strength training is crucial to reach this goal, and will lead to plyometric training.
algoricle wrote:
Would crossfit be a good pre-Hart training way to gain the needed speed and strength?
No.
kickless in kansas wrote:
bumbojumbo wrote:The best way for a beginner(>11.5 100m) to improve in the 400m is to improve in the 100m. The simplest method to improve in the 100m is to increase the vertical jump ability. Strength training is crucial to reach this goal, and will lead to plyometric training.
What about horizontal jump ability?
Sure. Changes nothing.
algoricle wrote:
Would crossfit be a good pre-Hart training way to gain the needed speed and strength?
bumbojumbo wrote:The best way for a beginner(>11.5 100m) to improve in the 400m is to improve in the 100m. The simplest method to improve in the 100m is to increase the vertical jump ability. Strength training is crucial to reach this goal, and will lead to plyometric training.
Crossfit is not "training" at all.
Thanks for the insight guys. I ran 50. a couple years back basically off 800m training. I wanna try and hit 48 high by the end of the season. Currently around 52-53 with only about 10 weeks in with no real speed. Will keep people updated if anyone is interested
I was a college 220/440 guy who has become a distance runner in my old age. I'd love to hear how your progress goes. I think Clyde Hart is the Lydiard of 400M training. He has consistently produced great 400M guys from his program.
A lot of people on Charlie Francis's forum have had good success with this program.
http://www.charliefrancis.com/community/showthread.php?21613-Kit-kats-400m-program&highlight=kitkat
Kit kat aka Mike Hurst wrote some for my book. A number of different programs have worked. On www.elitetrack.com Mike Young recently discussed are need for more volume in training. Hart's program has a lot of volume. However, the key to making his program work is the right amount of intensity on the longer intervals. You should try to be peddle to the metal and then allow yourself the proper amount of rest. In addition you should move the long intervals to Monday and put the tempo 200s to Tuesday. One big factor in harts system is not to rest the body but instead rest the energy system. Any more info you need hit me up on elitetrack.
400m training clyde hart wrote:
Currently training for the 400 and wondering if anyone has had success with this program, also, what 400 pr are the workouts based on.
If you actually read the article that is widely quoted online, including in this thread and on USATF's site you'll see it is for "a potential 46 second quarter-miler". That is open to interpretation somewhat. I take that to mean someone who is still developing and could reasonably be expected to run 46.xx by the end of the current season, but has never broken 47 before. Therefore, the workouts are probably for someone with a current PR in between 47.xx - 48.xx
Personally, and I'm not trolling or trying to create a reaction, I think Clyde Hart's training program foundation would be well suited for many HS XC athletes.
Maybe something in here
Jimson speedendurance website is another good one! Canadian athletic centre has a lot of good info on their website.
bump
Hallelujah!