Is it possible to sprint 400 meters

The drive phase is what allows the runner to reach his top speed. The longer the drive, the better off a runner is to keeping his top speed longer. After the drive phase, there is the transition phase. This phase is for another 50 meters. So runners should transition from running full speed and go into a nice pace, but still running at a fast pace with the same running stride. This phase is important because a runner should never suddenly change paces, but transition into a different pace.

This is also a critical phase in the race because it allows runners to go into a period of recovery. Once the runner has transitioned from the drive phase, he should be in the coasting phase for the next meters.

Runners should use less arm motion and let his legs do most of the work. This is what allows the runner to "recover". This is a also an important part of the race that keeps runners from burning out so fast. Toward the end of the coasting phase, a runner might begin to feel fatigue, so it is helpful to over-stride and stretch out as much as possible. After the coasting phase, the acceleration phase is where the race becomes more mental.

By this time, the runner has ran meters, the last meters is when the pace picks up. The last meters start in the curve, so the runner must speed up and drive the curve.

While accelerating through the curve, the arms will start to become more engaged in the running than they were in the last meters.

When the season starts, your athletes will have a terrific speed base. Speed actually creates endurance. If you have a kid who can run at 23 mph, that kid can easily run a at 18 mph, which would translate to sub m. To develop the ability to sprint farther, we must sprint farther.

I call these workouts lactate workouts or acidosis tolerance work. Table 1. To preempt hate mail, I have the utmost respect for Coach Hart. Sometimes, my best freshmen have never attended a track meet.

Workouts in a Feed the Cats program are categorized and color-coded: green codes for rest, yellow codes for caution, and red codes for extreme.

Forty-two percent of our week flexible practice plan for sprinters is color-coded green. Cats sleep 20 hours a day. Lactate workouts and meets are color-coded red and will have a hour hangover. Image 3. Color-coded Feed the Cats training plan. Lactate workouts are the hardest things we do.

However, we only do them in-season, and we almost always make the next day a code green recovery day. Image 4. My athletes reflect my enthusiasm. I whole-heartedly defended myself. These workouts, like the , require a leap of faith. Acidosis creates a discomfort most athletes have never truly experienced. To call the pain intense would be like calling fire hot. Lactate work is the price my team pays for a pure focus on speed in the off-season.

The good news: the body is a fast-learner. Biochemical adaptations are accomplished at a magical rate compared to improving absolute speed. I see significant adaptations after our first lactate workout. When you run 10 x , you are tired at the end of the workout. However, you have not improved speed. As a matter of fact, the opposite is true. Also, you have not taught the body to deal with acidosis.

If grinding through hard, mind-numbing, two-hour workouts is your preference, you are not a Feed the Cats guy.

I have four lactate workouts. Everyone wants the damn recipe, no one wants to learn how to cook! All four of these workouts are linked to in-depth articles. In a Feed the Cats program, all pain is self-inflicted. I never force-feed workouts. My kids build their own house. My guys all choose to do the work.

By entering the track season with a maximal speed base, my kids are a couple of lactate workouts away from being solid in the With a week track season, the meets will do most of the rest. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. Tony retired from teaching chemistry after 38 years in the classroom and has 39 years of coaching experience football, basketball, and track.

Very good article!! I really like it…i have 1 question…are tempo runs completly out of your program!? I always question myself about those type of workout…if they really are useful or not…a part of me says yes…if you are completly out of shape how will you be able to recover from reps…and another part says no, because i did really good times without doing much tempo run even on m…can you tell me what you think about it.

What type of strength work do your athletes do on these days? Are general circuits employ as well? My coach trained me to run the as a sprint in and It was speed and endurance all the way.

I set world records. Go American coaches Go. Coach Holler- I want to learn how to cook! I just listened to your interview on Coach Growth and then came here. We need to make them fast. Thx for sharing your philosophy on the need for speed.

Anyone can run longer…. Endurance means not a marathons. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. Friend's Email Address. Your Name. Your Email Address. Send Email. What About The ? Legendary Baylor Coach Clyde Hart believed the was a hybrid of speed and endurance.

I believe the is a sprint. The is the hybrid. The m is a sprint; the is the hybrid. Develop general fitness. No runner will be successful by only training at high intensities, says Francis.

Thus, athletes must participate regularly in low-intensity activities such as extensive tempo running. At 75 percent of your best speed and no faster, run meters. Rest approximately the time of the running repetition and repeat up to 30 times. This type of training will help you recover from hard training and improve general fitness. Do no more than three hard training sessions per week.

The more fit an athlete becomes, the less total volume of sprinting he should do to prevent excessively fatiguing his nervous system. Fitness Training Running. Carson Boddicker. Currently he is editing his first academic paper on functional movement and injury likelihood. Boddicker is pursuing a double bachelor's degree in medical biology and sports physiology from Northern Arizona University. Video of the Day.