Effective interval on relay for High-Risk Applications
Reliable interval on relay Designs for Industrial and Industrial Applications
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Hey guys, I run track and I am doing cross country this year and my favorite event is probably the 400m. I run consistent 56s but I felt like I peaked there last season and for our relay to do well and for me to score I need to be running 54s, 53s. So does anyone have any tips or strategies for training or how they run the race (preferably both)? Thanks a lot!
And got the following answer:
Google Clyde Hart, arguably the best 400 coach in the world. His runners have ranked #1 in the world 14 out of the last 19 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics and 6 of the last 8 World Championships. Another of his athletes won the World Championships last year. This is from a seminar of his. Strategy Reach race speed as early as possible in first 50m cruise to 200m then accelerate steadily next 100m and hold form for last 100m Workouts done to rehearse strategy called EVENT workouts eg 3 x ( 350m rest 1min 100) 5min rest or Event 300s Which were run with first 50m very quick but then relaxing to go through first 200m and then the last 100 all out rest 10min between, shorten later to maybe 5min. Aimed to have consistent stride frequency and length for duration of race - not a longer stride at end, allow a shorter stride to just happen but maintain cadence. Holding Form Improved by Strength Endurance Upper body strength from exercises like running arms with good form 5 x 15 each arm with 30s rest. Off season: do two aerobic runs a week 20-45min max. This was for first 3 weeks mostly but off season was usually 6 weeks. Longer reps 2 x 800m or 3 x 600m rest 15min Common key workout In pre-season 3 x 350m rest 5min, later in season it becomes 3 x 350m rest 3min, each 50m at same speed. One Speed workout was called 60 -40m 2 sets of 2 laps of 60m at 95% slow down 40m then pitter-patter jog 40m then 60m at 95% 40m slow down - pitter patter jog 40m. rest between sets 5min Speed work often was 30, 40, 50, 60, 70 on bend with full recoveries Weight Training 3 Gym sessions a week usually in morning from about 9am till 10am - over in an hour. On any day sometime done Mon-Tue-Wed or spread out in week. Weights is general all body work with short recoveries and usually 3 sets of 10, rest less than 1 min maybe 30 sec. No squats, no Olympic lifts, Also did good variety of core work eg 3 x 30m sit-ups 1 min rest Gym did not change in format throughout the season No really heavy lifting, do lunges Normal Warm up 4 laps jog straight - run bends Stretch 30min Drills 4-5 x 30m over a speed ladder with fast cadence. This Michael believed was significant effect on his turnover. These were done with a flatish footed contact not with feet pointing down and a quick recovery. Buildups sometimes for example 3 x 150m with each 50m quicker. Then workout Competition Warm up 4 laps as usual Stretch 30min 3 x 100m - first moderate, harder, fast with full recoveries A few pre-race drills At the Competition Expect the unexpected Visualization Train the mind to control the body in competition in the way that is wanted. Sustained Speed work 60m & over was at 95% - never 100%. Longer work was done for stimulus not for race pace rehearsal, so nearly all was at paces slower than race pace. Speed 6 x 100m at 95% non-timed from standing start rest 5min Better to undertrain than overtrain Workout Accuracy - cones every 50m - beeper sounded at set intervals - athlete ran each 50m at same speed. - Be on the buzzer - Standing starts - Workouts done at times planned not faster - not slower. Important not to go faster than predetermined targets even with 200s in 32s!! Annual Plan: The program includes a plan that divides: Off season - 6 weeks (first 3 weeks on grass) Pre season Early season Late Season The program is similar all year round: Monday - Tempo 200s starting with more at 32s and progressing to less late in year in 25s Tue - long reps starting at 2 x 800m progressing to 2 x 450 Wed - 350m reps x 2-3 - improving in speed Thu- hills, speed or event specific Fri - similar to Thurs Sat - similar to Thurs Refreshing Base Coach needs to decide when to refresh base by going back slightly from quality to quantity even if just for a week or two mid-season, important not to take too much from base.
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