400 Metres Men

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RESULT LIST 400 Metres Men RESULT NAME COUNTRY DATE VENUE WR 43.03 Wayde VAN NIEKERK RSA 14 Aug 2016 Rio de Janeiro (Estádio Olímpico) WL 43.45 Michael NORMAN USA 20 Apr 2019 Torrance, CA (USA) MR 45.23 Luka Janežić SLO 5 Jun 2017 TEMPERATURE 28.4°C HUMIDITY 39.8% June 3 2019 19:35 PLACE BIB NAME COUNTRY DATE of BIRTH LANE RESULT POINTS REACTION 1 Baboloki Thebe BOT 18 Mar 97 6 45.09 MR SB 0.221 7 2 Vernon Norwood USA 10 Apr 92 5 45.23 SB 0.194 4 3 Luka Janežič SLO 14 Nov 95 3 45.80 SB 0.201 5 4 Dwayne Cowan GBR 1 Jan 85 7 45.91 SB 0.185 2 5 Liemarvin Bonevacia NED 5 Apr 89 8 46.23 SB 0.189 3 6 Tony Van Diepen NED 17 Apr 96 1 46.34 PB 0.156 1 7 Pavel Maslák CZE 21 Feb 91 4 46.61 SB 0.209 6 8 Michal Desenský CZE 1 Mar 93 2 47.12 SB 0.223 8 LEGEND WR World Record WL World Lead MR Meeting Record PB Personal Best SB Season Best ALL-TIME TOP LIST 2019 TOP LIST RESULT NAME VENUE DATE RESULT NAME VENUE DATE 43.03 Wayde Van Niekerk (RSA) Rio de Janeiro (BRA) 14 Aug 2016 43.45 Michael Norman (USA) Torrance, CA (USA) 20 Apr 43.18 Michael Johnson (USA) Sevilla (ESP) 26 Aug 1999 44.31 Rai Benjamin (USA) Torrance, CA (USA) 20 Apr 43.29 Butch Reynolds (USA) Zürich (SUI) 17 Aug 1988 44.38 Stewart Trevor (USA) Greensboro, NC (USA) 4 May 43.45 Jeremy Wariner (USA) Osaka (JPN) 31 Aug 2007 44.53 Quincy Hall (USA) Columbia, SC (USA) 13 Apr 43.45 Michael Norman (USA) Torrance, CA (USA) 20 Apr 2019 44.60 Abderrahman Samba (QAT) Pretoria (RSA) 9 Apr 43.50 Quincy Watts (USA) Barcelona (ESP) 5 Aug 1992 44.73 Kenneth Bednarek (USA) Hobbs, NM (USA) 18 May 43.65 Lashawn Merritt (USA) Beijing (CHN) 26 Aug 2015 44.78 Kahmari Montgomery (USA) Sacramento, CA (USA) 24 May 43.70 Fred Kerley (USA) Austin, TX (USA) 26 May 2017 44.81 Tyrell Richard (USA) Jacksonville, FL (USA) 5 Apr 43.72 Isaac Makwala (BOT) La Chaux-de-Fonds (S 5 Jul 2015 44.81 Fred Kerley (USA) Shanghai (CHN) 18 May 43.74 Kirani James (GRN) Lausanne (SUI) 3 Jul 2014 44.84 Yousef Karam (KUW) Doha (QAT) 22 Apr Timing & Data service by OnlineSystem s.r.o. Page 1 of 1 Issued at Monday, June 3, 2019 7:44 PM.

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200 to 400 relationship assume 400m is 2.223 x 200m 27.0 x 2.223 = 60.00 22.5 x 2.223 = 50.01 Setting training tempos special endurance intensive tempo Speed development defined = 95%+ of max speed Accel development defined = 95%+ of max intensity Setting training tempos (minimal) Start here, and progress from here 60.0 50.0 50-100m race pace to rp +1” 16.0 13.3 150-200m race pace to rp +2” 32.0 26.6 250-300m race pace to rp +3” 48.0 39.9 350-400m race pace to rp +4” 64.0 53.2 Helpful estimate: athletes will improve 2-3% every 2-3 weeks wk 1 5x 150 avg 24.0 (24.0 x .02 = .48) wk 2 wk 3 5x 150 avg 23.5 (23.5 x .02 = .47) wk 4 wk 5 5x 150 avg 23.1 ………………….. etc Helpful datum: Maximal effort for 5x 200m/ 5’ rest = athlete can average their 2nd 200m race tempo (or slightly better) Example: Clora Williams 51.07 51.07 x .524 = 26.7 5x 200 (3 assisted, 2 resisted) = 26.3 average in week 28-30 Progress template in a 38-42 week season: week 1-3 6-8x 150 at 85% intensive tempo week 4-6 6-8x 150 at 87% intensive tempo week 7 5x 200 at 85% intensive tempo / special endurance week 10 5x 200 at 87% week 15 5x 200 at 90% - Exams/Christmas follow week 18 5x 200 at 88% week 21 5x 200 at 91% week 23 5x 200 at 93% week 25 5x 200 at 95% week 27 5x 200 at 97% week 29 5x 200 at 99% - transition to 3-4x 200/ 6’ rest or short rest Example 1a start here! Wk 1-4 early season / general prep So: 5x 150 @ 85% / 4-5’ 32.0 x .75 = 24.0 26.6 x .75 = 20.0 60.0 50.0 200m 32.0 26.6 150m (.75) 24.0 20.0 Example 1b Wk 3-6 early season / general prep So: 5x 150 @ 87% / 4-5’
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