Ran NYC marathon, training those sprinting drills and mechanics were the key to having the surges through the race because it will never feel “too fast”. Thanks for the advice always
Interesting. My daughter went 25.02 in the 200m, 55.95 in the 400m, and 2:11 in the 800m when focusing on speed endurance when training for the 800m. Your friends' calculations are exact.
Some people not understanding the concept of speed reserve. If i can't get my 200 down to 23 (from 23.3) flat, there is zero chance for me to break 50 or even 50 point. And from there it goes all the way down to my 10m fly.... if you're able shave off .05 seconds from your 10m fly it will translate down the track. Gotta fight for that top speed. Much more engaging and enjoyable than trying to mix in 10x200 and way more beneficial for a SPRINTER.
I’ve used these principles to develop a feed the cats approach for my wrestlers/BJJ/mma fighters and Olympic weightlifters. In combat sports we are doing everything wrong.
@@Lega400m It’s a small group who trains Olympians. The best high school coach in America won’t get an interview for a college job. Professional coaches are “chosen” by other professional coaches (and sometimes athletes). It’s damn near impossible to break into the club.
@@LoBeDraggin Not really because if you train as a sprinter and do lactate work (all my sprinters train for 400)… the 100 and 200 need no specific training.
Tony if you see this message. Do you still do the 5x100m lactate workout? I didn’t see it on here but saw it on an older presentation. based on the parameters you outlined I think that one could be a workout worth trying with my youth athletes aged 7-10 years old. Is that a workout that you still do? Also is that workout ran at 400m pace or 100m pace?
@@choogafantastic We don’t do it anymore because, though hard, it didn’t produce enough lactate. 16+ second sprints produce much more than 11-12 second sprints. I call it a sprint CAPACITY workout. For youth athletes it may be perfect (15-16 sec). More like 400 pace than full sprint. I would rank by average best time. Make them compete.
great video and analysis....you mentioned the first 200m of (400) should be 1 second slower the 200m pr...how would this look for a female 400m runner?
It's not hard to predict one's 400 time from their 200.. I totally see topspeed as the KPI. But I disagree that the first 200 must be super fast. The problem with PR+1 is the pace must be trained. Otherwise the race adrenaline will makes it a strained PR+0.5. I think even splits are optimal. That means PR+2 with NO hard acceleration. I would save that 1s in the first 100. Finally the 400 needs a certain body type. Tall and slim is a big advantage. There is a reason why all elite 400 sprinters are 6ft+. Less steps, less energy.
@coachtonyholler Thx. I saw that race. And watched it at least twenty times in that glory night. I'm still a big VanNiekerk fan. I believe he also could ran that time with a more conservative approach too. Lane 8 had an effect.
If you don’t understand just say that!!! I’ve got a 7 year old daughter who I’ve used these workouts for and can say from first hand experience- it works!!
Ran NYC marathon, training those sprinting drills and mechanics were the key to having the surges through the race because it will never feel “too fast”. Thanks for the advice always
Interesting. My daughter went 25.02 in the 200m, 55.95 in the 400m, and 2:11 in the 800m when focusing on speed endurance when training for the 800m. Your friends' calculations are exact.
Some people not understanding the concept of speed reserve.
If i can't get my 200 down to 23 (from 23.3) flat, there is zero chance for me to break 50 or even 50 point. And from there it goes all the way down to my 10m fly.... if you're able shave off .05 seconds from your 10m fly it will translate down the track.
Gotta fight for that top speed. Much more engaging and enjoyable than trying to mix in 10x200 and way more beneficial for a SPRINTER.
@@ericklein435 Couldn’t have said it better!
I’ve used these principles to develop a feed the cats approach for my wrestlers/BJJ/mma fighters and Olympic weightlifters. In combat sports we are doing everything wrong.
Coach, really appreciate your work! Btw why you don't train Olympians and other track athletes on higher level? Just curious 😄
@@Lega400m It’s a small group who trains Olympians. The best high school coach in America won’t get an interview for a college job. Professional coaches are “chosen” by other professional coaches (and sometimes athletes). It’s damn near impossible to break into the club.
Can you make a video like this on the 200m
@@LoBeDraggin Not really because if you train as a sprinter and do lactate work (all my sprinters train for 400)… the 100 and 200 need no specific training.
@ thank you!
Coach Holler, which of your programs should I purchase if I want to be able to sprint 4 times a week without burnout?
@@biashacker 101 and 102 from FeedTheCats.com
Tony if you see this message. Do you still do the 5x100m lactate workout? I didn’t see it on here but saw it on an older presentation. based on the parameters you outlined I think that one could be a workout worth trying with my youth athletes aged 7-10 years old. Is that a workout that you still do? Also is that workout ran at 400m pace or 100m pace?
@@choogafantastic We don’t do it anymore because, though hard, it didn’t produce enough lactate. 16+ second sprints produce much more than 11-12 second sprints. I call it a sprint CAPACITY workout.
For youth athletes it may be perfect (15-16 sec).
More like 400 pace than full sprint.
I would rank by average best time. Make them compete.
@@coachtonyhollerthanks coach! 🫡🫡
good informations
doing fast 200m hills will help running 400m or not
and thanks a lot
@@anwaranwar-j9t 3x 200m hill with 4 min rest is a great lactate workout. But hills DON’T MAKE YOU FASTER, and speed is the priority.
great video and analysis....you mentioned the first 200m of (400) should be 1 second slower the 200m pr...how would this look for a female 400m runner?
@@repent2jesus433 I’ve never coached a female. But, a friend I trust says +2
@@coachtonyholler thank you
How come my first indoor meet I run my pr(23) +1 first 200 but a 30 the second
@@KJJack-m8m Not biochemically tough enough AND not efficient enough.
what is the total volume of sprinting for 400m runner during off season conditioning?
@@repent2jesus433 We stay 100% alactic anaerobic in off season. Lactate workouts once a week starting 5 weeks before first meet.
@@coachtonyholler is the volume still 800 then?
@ We never go over 3x 200.
@@coachtonyholler thanks
400m runners not going over 3x200m in one session is laughable.
It's not hard to predict one's 400 time from their 200..
I totally see topspeed as the KPI. But I disagree that the first 200 must be super fast. The problem with PR+1 is the pace must be trained. Otherwise the race adrenaline will makes it a strained PR+0.5. I think even splits are optimal. That means PR+2 with NO hard acceleration. I would save that 1s in the first 100.
Finally the 400 needs a certain body type. Tall and slim is a big advantage. There is a reason why all elite 400 sprinters are 6ft+. Less steps, less energy.
@@Leonidas-eu9bb No one does even splits (unless they are a slow distance runner). World record guy went 20.50 on opening 200.
@coachtonyholler Thx. I saw that race. And watched it at least twenty times in that glory night. I'm still a big VanNiekerk fan. I believe he also could ran that time with a more conservative approach too. Lane 8 had an effect.
What’d feed the cats mean
@@dawitk6040 Nourish athletes. Feed them!
Without comparing two very large groups training with different approaches this doesn’t really prove anything.
@@matthewphares4588 There’s no “proof” in training. Never has been.
This makes no sense but get your money lol
@@justblaze1011 🥴
I agree
How does it not make sense in your opinion? Please elaborate.
If you don’t understand just say that!!! I’ve got a 7 year old daughter who I’ve used these workouts for and can say from first hand experience- it works!!