Speed vs. Endurance Training for the 400m | Feed the Cats Training

[@davidbrown2625]

I did an off season of loads of 500s and 600s and I ran 2.54 seconds slower than my pb in the first race of the season. Everything you are saying is so true

[@dennisrobinson8008]

You were recreating the work by Femke Bol and Britton Wilson to improve their 400m?

[@commonsensible]

I had the same expererience with a parent and a coach in the program I'm currently affiliated with. I coached a female athlete to 12.05 and 24.75 in her junior year in HS. At the end of the season, her father came to me and said she would be training with another coach own the same staff because she needed more endurance base training. I to explain that would be a big mistake. Fast forward to her senior year. So, her PB was 12.49 and 25.50. Needles to say it didn't work out for her.

[@coachtonyholler]

Yep.

[@johnmillhill9163]

you guys in America know how to market and package things in an attractive form - "feed the cats" 😂. Greetings from Finland

[@coachtonyholler]

⚡️⚡️⚡️

[@j.j.salazar595]

Femke Bol does three miles on her off season twice a week. There just isn’t a one size fits all approach to training.

[@coachtonyholler]

Don’t model training after freaks and cheats.

[@emstut]

Interestingly, I knew 2 teammates who were decent 100m/200m runners come off a short cross country season into track season to win state 400m championships.

[@desmondlondon1622]

I'm 17 years old and want to become the best track athlete my school has ever seen. But, I feel like I don't have the proper guidance to do so. I try to train on my own, but that doesn't do much. I see you "feed the cats" point that you are making, and I believe it. Is there any advice you can give me to help me get fast? People keep telling me to run the 800 to get a faster 400, and I don't think that is true.

[@coachtonyholler]

Timed short sprints 2-3 times a week. No jogging. Lift weights. Push-ups and pull-ups every day. Learn x-factor.

[@desmondlondon1622]

@@coachtonyholler thank you

[@decathlete2000]

Do you think a decathlete can train in such a way that he runs 3:57.8 (1000 points) 1500m but also not negatively impact the other 9 speed/power events ??

[@coachtonyholler]

No.

[@qigong1001]

I can bet that the coach who later trained John for endurance, didn't understand that endurance training is only limited time. No concept of periodization. The ancients, like Arthur Lydiard, used massive amounts of endurance as a base, then weeks or months later trained for strength with sprints, hills, skips; then the last phase close to race time it was "anaerobic" training no more than a month to prevent burnout. Ofcourse modified per type of race. I don't think he trained any 400m guys, however. But he did produce highly successful 800m runners, non-picked, all training.And on the flip side, Bob Schul in the 1960's trained short speed runs and won middle distance races upto 5k. He was not an anomaly. His coach, Mihaly Igloi, successfully trained many that way. Different roads to the same end, but just have to find what works for the athlete.

[@j.j.salazar595]

Well said.

[@mathiascomics4321]

My 12 year old daughter's best event is the 600m, uhm, how should she train? (60m 9.0, 600m 1:49 last year at 11, 3k 12:30 the one time she tried) The "main event" this year is mid June

[@coachtonyholler]

Run a lot. A 600m for a 12 year old is an endurance race. But, no 12 year old should be locked into one event… I would still train speed and run shorter races.

[@JbBarnes88]

Man I wish you were my coach 🤦🏽‍♂️… I’m a senior, I run the 400m and recently signed to a college in February. My coach usually trains the 400 as if it is a distance event by having us do 500s and 600s and I feel that this training just isn’t beneficial… I wanted to know what workouts do you think would help me this summer ??

[@coachtonyholler]

I’d like to help but I get hundreds of requests. I do remote training for $500.

[@caninecentral]

how long should i rest after the season before sprinting again

[@coachtonyholler]

Until you miss it. At least one week.

[@dennisrobinson8008]

I liked the story of the 51 400m guy who had a speed problem, youbfound he had a propensity for it and he's running 11.0/22.0/47.9 as a result.

[@TydalTech]

So what should I do to train anarobicly

[@coachtonyholler]

Train short and fast, not long and slow.

[@footballreview5587]

Hard pumpkin 66

[@Emmanuel-ko2me]

How many weeks in a row would you say is the limit before sprinters should take a 7-10 break to continue their training?

[@coachtonyholler]

5-6 tops.

[@antrikshsharma3701]

So, being a 400m Sprinter we have to improve our aerobic base through anaerobic workout? Like extensive tempo 500s 600s etc

[@coachtonyholler]

NO, no extensive tempo. Nothing over a 200.

[@antrikshsharma3701]

@@coachtonyholler so how can we improve our aerobic capacity, being a sprinter

[@coachtonyholler]

@@antrikshsharma3701 By stacking ANAEROBIC work. Stop doing stuff that makes you slow.

[@antrikshsharma3701]

For example?

[@coachtonyholler]

@@antrikshsharma3701 Get into sprint shape by sprinting, not jogging. Lots of short, fast sprints, consistently, without doing traditional endurance work.

[@CAMARIK_STANT]

Easy soldier 71

[@footballreview5587]

Брат, выводит вк таргет?

[@scottabroughton]

I get that you called sprints "suicides" at basketball practice decades ago, but I hope you don't use this term anymore. It stigmatizes mental illness.

[@coachtonyholler]

Ok

[@coachtonyholler]

I didn’t name them. “Suicides” and “Killers” were named before I was born (1959).