Training the 400/800 runner
Derrick Peterson
University of Missouri
Track and Field
400/800 runners
Will have good speed
Able to handle short interval workouts well
Unable to handle longer(Distance) type workouts
well
The 400 meter
Considered a Long Sprint
Recommended training concentrates on
Anaerobic work
Power development
Technique
Proportion of Anaerobic to Aerobic
75% to 25%
The 800 meter
Also considered a Long Sprint - middle distance
event
Recommended training concentrates on
A mix of aerobic and anaerobic
Steady runs and Vo2 max sessions for aerobic
Flat out speed( Occasionally)
Proportion of Anaerobic to Aerobic
60% to 40%
I think most 400m runners are lacking in their
aerobic capacity
The 400/800m runner is lacking sufficient
speed
Spending too much time developing lesser energy
systems (i.e. too much distance running)
Training plans developed with input from
the Coaching minds of the following:
Jeff Pigg ( U of Missouri/Florida/Georgia)
Clyde Hart (Baylor U)
Mike Holloway (U of Florida)
Mark Guthrie ( U of Wisconsin)
Jim Bush ( UCLA/USC)
good for long sprint running
Incur high oxygen debt
Recovery about 5:00-8:00 between
repetitions
Examples
10x 100m
5-6 x 150m
5 x 200m 250m
3-4 x 300m-350m
Aerobic work ( increases oxygen uptake)
Run at slower paces emphasis on rhythm
Quantity NOT quality
Rest is about 2:00 3:00 mins
Examples:
8 x 200 (Cut across)
6 x 300
(R = 100m walk/jog)
1 x 50-100-150-200-250-300-350
(R = walk distance ran)
1112-1121-1211-2111 combo
(R = walk 50m & 3:00m btw sets)
200m repeats ( see chart )
REPS
46-47 (52-53) PR
TIME
REST
48 49 (54-55) PR
TIME
REST
50 51 (56-75) PR
TIME
REST
20
40/44
2:40/2:56
41/45
2:44/3:00
42/46
2:48/3:04
19
39/43
2:36/2:52
40/44
2:40/2:56
41/45
2:44/3:00
18
38/42
2:32/2:48
39/43
2:36/2:52
40/44
2:40/2:56
17
37/41
2:28/2:44
38/42
2:32/2:48
39/43
2:36/2:52
16
36/40
2:24/2:40
37/41
2:28/2:44
38/42
2:32/2:48
15
35/39
2:20/2:36
36/40
2:24/2:40
37/41
2:28/2:44
14
34/38
2:16/2:32
35/39
2:20
36/40
2:24/2:40
13
33/37
2:12/2:28
34
2:16
35/39
2:20/2:36
12
32/36
2:08/2:24
33
2:12
34
2:16
11
31/35
2:04/2:20
32
2:08
33
2:12
10
30/34
2:00/2:16
31
2:04
32
2:08
29/33
1:56/2:12
30
2:00
31
2:04
28/32
1:52/2:08
29
1:56
30
2:00
27/31
1:48/2:04
28
1:52
29
1:56
26/30
1:44/2:00
27
1:48
28
1:52
25/29
1:40/1:56
26
1:44
27
1:48
Development of general strength
Ability to finish off the last 100 meters
Duration of runs are short (with exception of 300
hill)
Recovery about 3:00 between sets or repetitions
Samples:
8 x Continous run Hills(for the 800m runners)
6 x 100 meter hill runs (3 4 degree incline)
R=walk down backwards
3-4 x (300 meters) Hill runs ( slight slope)
Strength Circuits
Build strength without to much long slow running
Continous movement
Rest between sets 5:00-8:00 minutes
3-4 sets
Mississippi
100m run
Body weight squats x 15
100m run
Pushups x 15
100m run
Walking lunges x 10ea
100m run
V-sits x 20
100m run
Roll backs x 15
100m run
Seated bicycles, 30s
aerobic running
15:00 30:00 in duration
I like to train this phase on grass of soft
surfaces
Rest short or equal to next interval
Example:
4-6 x 600m ( on grass)
4 x 500m ( On grass)
Segment runs (1:00-2:00-2:00-3:00-3:00-2:00-1:00)
Emphasizes speed of muscle contraction
10 repetitions or less
Duration no more than :10-:15 seconds
Recovery about 3:00
Example:
60 meter hill runs
Resistance runs out of blocks or with out blocks
Timed hill repeats (i.e. 6 x 10-15 secs)
Distances up to 500 meters
Teaches racing concepts and strategies
Recovery 5:00 10:00 or full rest depending on
distance
Examples:
3 x 300 [50 all out , relaxed 150 : Men 28 (200) run 100
fast 5:00 rest (Women 32-33(200)
Broken 400 (2 x 200m (Rest 30s) 200m)
Broken 800 (500m (rest 1 min) 300 or 4x200m (rest 30s)
Develops pure speed
Recovery is about a 3:00 5:00 walk
Total distance run is 400 meters or less
examples:
6 x 50 meters
3-4 x 150 meters
30s, 60s, 120s
Speed makers (60m hard -40m relax) walk 100
Early season
600s
3-4 reps (R=5:00)
Meets
Since athlete has good speed
Use dual meets or weekday meets to work on speed
(i.e. have athlete do other event 400 and 4x400 or even a 200m
race)
500s (middle to late Season work)
1. Start at 100m start line
2. Have athlete run a full lap (400m)
3. Then sprint to the finish
4. Coach determines the pace
5. R = jog back around track to start again (300m)
6. Repeat 4-6 times is enough
7. This workout helps with finishing speed
250 Pickup
Run paced 250
Sprint 100m to 150m (Full effort)
300-100
Coach Derrick Peterson
Office 573-882-6900
Mobile 573-303-2240
Email: petersonDL@missouri.edu
302 Hearnes Center
Columbia, Mo 65211
