Latest / The Gill Athletics Track and Field Connections Podcast / #125: Gill1918 presents Vince Anderson "400m Training Part 1" from Tampa Bay/USF Clinic

Transcript

#125: Gill1918 presents Vince Anderson "400m Training Part 1" from Tampa Bay/USF Clinic · The Gill Athletics Track and Field Connections Podcast

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  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches, powered by Gill Athletics.
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  Think of this as the Ted Talks of track and field coaching.
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  Short, insightful, and packed with valuable strategies to help
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  you grow as a coach. We're bringing the once a year
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  track clinic straight to your ears daily.
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  Check out the show notes below For more information.
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  Now let's get into today's topic.
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  How many people have heard Vince Anderson speak before at a
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  clinic? Well, you know what you're in
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  for. That's amazing for you guys and
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  gals who didn't raise your hand. This is one of the gurus.
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  There's some amazing coaches out there and in my experience,
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  there's about 5 to 10 that are just another step up and this is
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  one of those ten. I'm very blessed to call this
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  guy friend, mentor. I also had to coach against some
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  of his athletes. So I I called him my master too.
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  He whipped my butt a few times. And he's going to give us some
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  secrets in the 400 meter training.
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  So help me welcome the wise, wonderful Minister Vince
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  Anderson. Well, I'm not used to carrying a
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  microphone so I don't know how long I'll be successful with
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  this. I may drop it and just talk off
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  the cuff, but unlike the last couple of talk, this has no
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  video whatsoever. And nearly everyone of mine
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  does. But this, this talk is very
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  specific. This is not general at all.
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  I'm going to talk about one specific thing.
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  Balance training is a huge thing.
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  And I noticed that when I was a young failing coach, my training
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  wasn't balanced at all. People tend to do, you know, way
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  too much of one thing at the expense of everything else.
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  So a great training program is a balanced training program.
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  So I, I train all 7 events, all 7 Sprint and hurdle events, the
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  100, the 200, the 400, the high hurdles, the long hurdles, the
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  four by one and the four by 4I coach every one of those events.
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  And I have people in my group who do every one of those
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  things. So balance training is when in a
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  course of a week you do 2 to three times acceleration
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  development, couple of times speed development, one to two
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  times specific endurance and you rest and you have competitive
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  variety. That means when you're
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  competing, you don't all. If I'm 100m runner, I don't run
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  the 100 every single week of the season.
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  OK. So my talk today is within our
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  training program, we do a lot of acceleration.
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  Our 400 athletes do a lot of acceleration development, a lot
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  of speed development. But I'm going to talk about how
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  we handle this component on those days when you're doing
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  specific endurance, when you're doing fatigue tolerance work for
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  1/4 miler, how I think about that because I'm obsessed.
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  So in a, in a typical week, Monday, Tuesday, Wednesday,
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  Thursday, Friday, we're talking about this day and this day in
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  the red, just those, nothing else.
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  So, so there's a couple of things that you need to know the
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  402 hundred relationship. If you know a 400, if you know a
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  person's 400 PR and you want to project the 200, you have to
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  assume the 200 is 45% of their 400.
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  So I thought, so if I'm training a person who runs a 60 second
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  quarter times .45, they should be able to run 27 flat period.
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  If they don't, there's something wrong.
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  Really wrong. And this is how coaches check
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  each other. So if I'm coaching Susie and she
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  runs 60 flat and she's running 28 five in the 200, I have
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  miserably failed at my job. OK, I haven't done enough
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  acceleration development. These should stack up.
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  Now, will she run 27 flat? No.
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  Maybe she runs 26 eight. Maybe she runs 27 too.
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  But 27 flat is a absolutely fair ask.
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  And coaching is making the right ask, not asking too much, not
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  asking too little, asking exactly the right amount.
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  And I'm obsessed with making the right ask.
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  My whole career when I started coaching, I couldn't do that to
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  save my life and I became obsessed with making the right
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  ask. So I have a 200 runner and I
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  want to reasonably project their 400.
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  You know the 200 and want to project the 400.
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  You have to assume the 400 is 2.223 times their 200 meter PR.
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  So if I have a 27 flat 200 athlete and I multiply that
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  times 2.223, I get 60 flat. So my 27 flat 200 athlete who's
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  never run the 4 by 4, they should be splitting 59 seconds
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  in the four by four. That's a fair ask because they
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  should be able to run 60 in an open quarter and there's give or
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  take a relay differential there because the roads start.
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  You also have to know when you're doing this that the
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  correct distribution of the 1st 200 of any 400 meter race, it's
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  between 47.2% of the performance and 48% of the performance.
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  That is absolutely where it's at.
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  So we use 47.6 simply because it's in the dead middle of the
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  sample. OK, so another way to say that
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  is what should your 200 split be in your 400?
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  It should be 47.6% of the performance, give or take +2
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  either side of that number. So for a 60 flat athlete times
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  .476, they should run their first 228 six give or take 2/10.
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  So 28 four to 28 eight. That's the bandwidth.
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  If it's outside of that, it's wrong.
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  Like that's where it is. It's that tight.
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  You got a four 10th bandwidth to come through your 200.
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  OK. Visually training should look
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  like the performance. So in the example I use, I'm
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  going to keep talking about a 62nd quarter mileer.
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  I could talk about a 44 second quarter mileer or a 72 second
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  quarter mileer, but I'll talk about a sixty quarter mileer
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  because it doesn't matter. The percentages stay the same
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  for whoever it is. So visually when you're
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  training, the training should look like the performance that
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  you envision for that athlete. So you should see tall posture.
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  You should see stepping down from above, not reaching and
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  striding out. You should see tempo maintenance
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  and posture maintenance late in each Rep.
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  So for a 62nd athlete, I don't want to run tempos that are
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  equivalent to 66 seconds, 68 seconds, 70 and 72 and 74
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  seconds tempos because, for example, a 74 second tempo
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  doesn't look anything like a 62nd tempo.
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  They don't even look the same. So if I'm seeing something going
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  on in training, it doesn't look like the performance that's bad.
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  There's never an excuse for crappy unrelated running,
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  because if you're doing crappy unrelated running, you're
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  teaching them how to run in crappy and unrelated ways.
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  So the tempo of the the ask, if you will, of each athlete is
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  relative to what their capacities are.
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  So you want to keep the power levels relatively high.
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  So the question that I realized that I was not asking of myself
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  when I started this process of trying to figure out what the
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  right ask was, is, and every coach has to answer this
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  question to themselves. What is the slowest tempo I will
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  allow my athletes to run house? What is the minimum?
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  What is the the what's the slowest?
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  I'll allow them to go. Now.
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  Your answer does not have to be mine, but you have to answer
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  that question within your own coaching boundary.
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  And for me that is we will never in practice run slower than 4
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  seconds slower than their 400 meter personal best.
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  OK. So if I'm training a 62nd
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  athlete, we're never going to run slower than 64 second pace
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  in practice. Now, that doesn't mean a 64
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  second quarter. It means a 16 second hundred.
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  It means a 32 second 200. It means a 48 second 300.
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  We're never going to run slower than that pace.
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  And yes, me personally, I don't like 5 hundreds at all because
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  they can produce some really ugly running.
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  But because I must be consistent with my own thinking and I must
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  not coach against myself, if we run a 500, we have to do what
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  come through in 64, not 7464 because this is the slowest
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  we're going to go. Now again, your answer doesn't
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  have to be mine, but you have to answer this.
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  You have to have a low end tolerance for what you're going
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  to let them do on the slow end. So on the first day of practice
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  for my 62nd athlete that I'm coaching and you, by the way, if
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  you don't like the 62nd athlete, you can take your own 48 eight
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  quarter Miller or your 50 flat quarter Miller or your 43 flat
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  quarter Miller. And you can plug these numbers
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  in for yourself and they still work because the percentages are
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  the percentages. So like on the first day of
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  practice, we're going to be running 6016 second hundreds, 32
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  second two hundreds, right from the first day of practice, first
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  damn day, we're going to get right to these tempos that are
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  relevant when we're doing endurance kind of training.
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  Does that make sense as an idea? OK,
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  OK, so faster runs the when you do this, there's an inescapable
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  relationship between the quality of the effort and the and the
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  demand of the rest. The faster you go, the more rest
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  you have to give. And those things are in crucial
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  relation. OK, so when we're running at
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  tempos of 400 meter PR to PR +4. So in the case of, in the case
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  of my 62nd athlete, 30 to 32 second pace, when you're running
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  at that tempo, you have to give them 2 to 3 1/2 minutes rest per
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  100 meters of effort. That's about the right amount
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  when I'm running at about those intensities, which we'll see
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  pretty specifically as I get into this.
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  OK, so we're ready to so now, so we're ready to write training
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  now with those kind of ideas. We we kind of know enough.
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  You know, we have a two, we have a 200 meter guy who's probably
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  going to run on our 4 by 4, but I've never, he's never run an
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  open 400. So how do I ask him to what pace
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  do I ask him to run in practice? So I know that it's right.
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  That's where that 200 meter PR times 2.223 comes in.
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  And now I can make an intelligent ask, is it exactly
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  right? No, but but I'm in the ballpark
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  from the first day. I'm not just wasting time
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  guessing. OK, so the first thing we have
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  to do is establish a common basis.
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  And So what we're going to do, my 60 flat athlete, we're going
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  to start with one 50s in the first week of practice when we
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  do endurance kind of work. And we're going to use 64 flat
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  and 32 flat as our basis because remember that 60 flat plus 4
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  seconds, but we're not running two hundreds, we're running one
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  50s. So A-150 is 75% of a 200.
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  So we're going to run in the first week for this 60.
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  And I'm going to talk about a 60 flat athlete all the way through
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  this presentation. So week 1 we're going to run 5,
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  or if you want 6, one 50s at 24 flat pace and we have to give 4
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  minutes rest because we're not running two hundreds, we're
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  running 1 fiftys and every. And for me to think about this
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  and carry this through the entire season, I have to know
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  where I am at all times from the first week to the 42nd week.
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  So throughout the year, I'm going to string one line of
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  training throughout the entire year.
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  So we're going to start out in week 1 running 546150.
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  Week 2, you can do anything you want.
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  Week 314 days later, I'm going to revisit that same workout
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  again. Week 4, you can do anything you
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  want. Week 5, I'm going to see that
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  same workout again because I have to know where I am at all
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  times. I never get lost.
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  So that's kind of the idea. So I'll walk that through.
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  So there's two ways to do this. They come out with the exact
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  same result. I'm only going to go through one
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  method and I'll quickly explain the other at the end because
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  I've never done this in 45 minutes before.
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  All right, so we're going to use method one.
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  We're going to use 400 meter PR plus 4 as a basis and we're
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  going to progress by 2% every 14 to 21 days, OK.
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  So for the 60 flat athlete, that's 32 flat, 264 flat, 400
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  basis, 16 seconds per 100, 24 flat for a 15032 flat for a 240,
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  flat for a 25048, flat for a 356, flat for a 350 and 64 flat
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  for a 400. Those are the numbers that this
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  athletes going to be held responsible for.
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  So now that we have a basis, we can begin with progressions.
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  So this is a short version of what you're going to see.
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  Week one to two, we're going to do 5 by 150 with four minutes
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  rest. Week 3, same thing.
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  Week 6, same thing. Week 7 to 9, we're not going to
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  run one 50s. We're going to bump up to two
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  hundreds, but we're not running one 50s anymore.
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  So now the rest is 5, not 4 because we're not running one
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  50s anymore. After 97 to 9 weeks of that, we
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  then changed to special endurance and on week 10 we go
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  3525150. Week 11 we go back to 5 by 200.
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  Week 123BY525150 for the second time.
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  Week 13, five by 200. Week 14, it takes us 14 weeks to
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  get there. We're running 432 and the rest
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  is 12 to 14 minutes rest after the four, nine to 10 minutes
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  rest after the three. When we were, I forgot to go
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  over the rest here for the 3525150, the rest is 10 to 11
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  minutes after the 3:50 and 7:00 to 8 minutes after the 250.
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  But that's OK because we're not running 4, 100, we're running
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  350, we're not running 300, we're running 250.
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  So the rest has to be proportionately less because
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  remember the demand, the intensity is the same and I'm
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  running bigger chunks. So that's what we're going to go
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  through. So here we go Week 1 for my and
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  I'm, I'm not going to talk about the 50 flat quarter miner.
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  I'm just going to talk about the 65 quarter miner. 5 by 150 can
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  also be 6. You can do 6, 4 minutes rest.
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  And so we're going to, we're going to end up running 24
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  second pace and resting 4 minutes between.
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  That's week 1, week 3 now same workout, but I'm going to have a
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  2% change in the demand. We're not going to run 24 flat
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  if I take 24 flat, sorry. If I take 24 flat times 2%
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  improvement, that's .48. We'll call it half a second.
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  So 24 flat -.4 right now. We're going to run the same
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  workout we did in week 15 by 150 in 23, five with four minutes
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  rest. Week 6 I'm going to improve 2%
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  improvement again. So 20, three 5 -, .5 is 23 flat.
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  So now here I am in week 6, I'm running 5 by 154 minutes rest in
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  23 flat. It's a fair ask.
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  Will they run 23 flat? Maybe, but that's a fair ask.
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  Like should be 23 two should be 22 eight.
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  Like this is where it's at. And I'm not guessing because a
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  60 flat person should be able to handle this load or very damn
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  close to it. Week 7 for the first time now
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  we're going to 5 by 200. We're not running one 50s
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  anymore. We're going 2 hundreds.
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  But because we bumped up to 200, I go back to the basis again and
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  we're running 32 flat and the rest goes to 5 because we're not
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  running one 50s, we're running 200.
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  So we have to give them a little bit more rest.
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  We can. Is this the first time I do a
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  special endurance run after I've done, you know, built up to 5 by
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  200 at 32 flat? Now I can begin introducing
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  bigger chunks. I can go to special endurance
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  kind of work. So we're going to run 350, rest
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  10:50 minutes, run a 250, rest 7 to 8 minutes and run 150.
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  And the time demands are she's got to run 56 for the 350, rest
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  10:50 minutes, run 40 flat for the 250, 24 flat for the 1:50.
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  It's fair ask week 11, we're not running special endurance.
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  We go back to 5 by 200, but it's 2% improvement over the first
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  time we did it. So 32 flat times, a 2%
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  improvement is .6432 -, .64 is 31 four.
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  So now the second time we do this workout, 2 weeks later
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  after the first, we're not running 32 flat 5 by 200 with 5
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  minutes rest, we're running 31 four.
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  I'm gradually tightening the screws and it's fair, like it's
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  in the ballpark. It's not too much, it's not too
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  little. It's just right there and we
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  keep banging away at that spot. Week 12350 two, 5150 again, but
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  I'm improving it 2% from the first time we did it two weeks
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  ago. So this time, instead of running
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  2056 flat 54 nine. Instead of running 40 flat for
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  the 250, they're running 39 two instead of running 24 flat for
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  the 150235, 2% improvement over the first time we did it 14 to
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  21 days prior. Week 13 for the third time now
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  we're hitting 5 by 200. And yet another 2% improvement
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  over week 11. So now we're running 5 by 200.
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  And here's what she did week 7 to 9.
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  Here's what she did week 11. And now the ask is same workout
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  5 by 205 minutes, rest 30.8. Hey gang, Mike Cunningham here.
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  Hey, I hope you enjoyed this episode of the Guild 1918
• 24:09
  Project series. It's really my mission, my
• 24:12
  passion to bring you massive amounts of value and I hope this
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  one hit the mark. The Gill 1918 Project is really
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  dependent on you if for you to build your own episode, to hear
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  your voice, to have your voice heard you have something to say
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  and teach other coaches out there.
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  So please get a hold of me, E-mail, text message, Twitter,
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  smoke signals, get a hold of me and let's help create your
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  Hope you enjoy the day, they will see you tomorrow.