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Karma Police
RE: 400m training

many state, "Aiming." wrote:


Karma Police wrote:

Is anyone here interested in discussing 400m training at a decent level (aiming for 46.0)?

I'm curious if there is anyone here to discuss programs and building. I've put together a program with parts based on some of the stuff Clyde Hart does, but it's more ends to middle than long to short. I've wondered about Hart's program, but he did coach 2 of the fastest 4 in history, so he must know something. I think he's coached about 12 sub-45 runners.


I was never a 46.0 man, but I want to know your relevant personal bests (do not tell us your one mile or XC times).


This is about a 7-8 month build

Monday – The Hart 200s pyramid – 10x200 in 30 (all 2 min recovery) for 4 weeks, then 9x200 in 29, 8x200 in 28 etc, getting down to 5x200 in 25, then becoming 1.5km of volume at 52 speed (600m speed), or 3x400 in 52 with 8-10 min

Tuesday – gym, deads, cleans, hamstring work + other gym

Wednesday – 15 mins of diagonals @ 800 speed, building to 20 mins, and in 3-4 months building to 10x200 with 2 min recovery in 28 or 6x300 with 4 min recovery (ie 2km of volume @ 800 speed)

Thursday – 6x200 or 5x250 or 4x300 (alternating) at 50 speed for 6 weeks, 49 speed for 6 weeks, 48 speed for 6 weeks, then 1.1km of volume at 47 speed, then 1km of volume at 46 speed, adding at end 2-3 x 200 in 30 with 30” rest

Friday – lighter gym, skipping, boxing, some upper body, ab workout

Saturday – speed development, plyos, sleds/ropes, stick running, 60s at 6.80-6.90 for 6 weeks, then 80s at same speed for 6 weeks, 100s for 6 weeks, 120s for 6 weeks, then 150s (hence ends to middle),

Sunday – rest (roller and stretch)

An 400 gurus around?

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