Ladder Workout for the 400 Hurdler
Workout: 200, 400, 600, 400, 200
Rest:
- 3 minutes after the 200
- 4 minutes after the 400
- 5 minutes after the 600,
- 4 minutes after the second
[am4show not_have=’g5;’]
[/am4show][am4guest]
[/am4guest][am4show have=’g5;’]
This workout is a conditioning workout as well as a pace workout for the 400 meter hurdler. The rest periods are relative long for a workout that is designed purely for conditioning purposes. But I’m of the opinion long hurdlers shouldn’t focus on conditioning at the exclusion of the speed element that their event requires. So I don’t mind adding more rest if it means I can demand higher quality reps.
The pacing element is built into the distances, with emphasis being on maintaining a certain pace per 400. When I have my athletes do this workout, the aim is to keep each keep each 200 of the 400 and 600 meter reps within 5 seconds of the previous one. So, the target time I set for the first 200 dictates the target times for the rest of the workout. For example, if I want the athlete to hit the first 200 rep in 30 seconds, the target times for the workout would be as follows:
200: 30
400: 1:05 (30 for the first 200, 35 for the second 200)
600: 1:45 (30 for the first 200, 35 for the second 200, 40 for the second 200)
400: 1:05
200: 30
The aim for this workout is to maintain consistency, to develop a body clock, so athletes can “feel” how fast they’re running. I’ll generally call out times at every 200 mark so they know if they’re ahead of or behind the pace. Each individual athlete will be given his or her own target times.
The last 200 rep is the only rep where I’ll let them go “all out,” as it adds an element of fun to the end of the workout, and encourages them to challenge themselves when fatigue is a major factor.
If I have athletes who aren’t fit enough to stay consistent with the recovery times given, I’ll play that by ear, and add a minute here or there of rest for certain individuals.
The aim, as this workout is done once a week, is to drop time by speeding up the second 200 of the 400m reps, and speeding up the second and third 200’s of the 600m reps. Instead maintaining a 5-second drop-off each 200, it would be a 4-second drop-off, then a 3-second drop-off.
If I were to continue this workout into the winter months, then dropping time in the first 200 of the 400m and 600m reps will be added to the mix. Also, I’ll start making “deals.” Something like, if you’re three seconds faster than your target time on the second-to-last rep, you won’t have to do the last one. I like making such deals with the mature athletes who put in the work, as it gives them motivation and stimulation, keeping them sharp and reducing the drudgery.
[/am4show]
