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400 meter dash workout programThe 400 meter dash is mostly all about strength. The 400 meter dash is the event that produces the highest concentrations of lactate acid in the muscles.They key limitors to 400 meter running are
Thus, any 400 meter dash workout program must address these performance limiters. Lactate acid tolerance workouts don't necessary involve subjecting the muscles to maximum possible concentrations of lactate. Instead, it is important to train the mechanisms that facilitate the removal of lactate from the working muscles. This training effect is best acheived from repeated bouts of evercise at the lactate threshold. A good base of strengh is best obtained in the off season in the gym. Im high school, I trainied with the Dave Lundell, the 400 meter hurdle champion of British Columbia. I could only run a 55 or so for the 400 meter dash. But I was just as strong as Dave in the gym except for two muscle groups. He had huge hamsrtings and small but very strong arms. Hamstrings are a key muscle group for the 400. I advise 400 meter specialists to devote special attention to this muscle group in the off season as they lift weights. Leg speed is best done the old fashioned way, short (less than 400m) intervals as well as the running drills A's, B's and C's. Aerobic/Anaerobic Contributions in the Combined Zone
This basic workout gives you a good feel for a basic training plan for 400 meter dash workout program. Keep in mind that you need to add some flexibility to your 400 meter dash workout program. Also, the 400 meter specialist should probably modify this workout to include more power workouts and less endurance. Early Season The focus of this stage is to build endurance and tempo running abilitiies. Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills. Tuesday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace. Wednesday Workout do this workout on the grass if possible in order to ease muscle damage. 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard. Thursday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills. Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace. Saturday long easy run. Sunday -off. Mid Season Now you want to start racing and building in more structure intervals into the mix. It's a good idea to rest two days before a race and run easy (with drills) the day before. Take an easy week in between the early season and mid season phases. In general, you want to start easy, progress for 4-6 weeks and then take an easy week and build up to higher than you left off before. Monday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills. Tuesday Race! Wednesday Workout 1.5-3mile tempo run with some easy pickups. Do A's B's and C's running drills. Thursday Workout do this workout on the grass if possible in order to ease muscle damage 3 x 2min with 5 - 8 min jog recovery. 4x400 with 3min jog recovery. Run the intervals hard. Friday Workout 30 - 60 min easy jogging with some 6 minute tempo sections run at 5k race pace. Saturday long easy run. Sunday -off Championship Season Monday Workout 3x400w/150walk 50 jog recovery. 3x200w//150walk 50 jog recovery Tuesday Workout Easy 30 mins Wednesday Light Workout 1x400 at goal race pace, 3x200 faster than race pace w/ 3:00 rec Thursday Workout Easy 30 mins Friday Easy 20 mins Saturday Race 800m Sunday Rest good luck -chris. |