I need a training schedule for 200m,400m,triple jump?

I have my school athletics meet in 10 weeks and I need a training schedule for these three events. Much appreciated. I have lots of athletic meets until December 2011 but this one is the one I want to win. Please help! :)





oh and by the way I'm 14 going on 15!|||There might be some similarity with the 200 and 400 but the triple jump is a totally different event. For the 400: Google Clyde Hart, arguably the best 400 coach in the world. His runners have ranked #1 in the world 14 out of the last 19 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics and 6 of the last 8 World Championships. Another of his athletes won the World Championships last year. This is from a seminar of his.





Strategy


Reach race speed as early as possible in first 50m cruise to 200m then accelerate steadily next 100m and hold form for last 100m





Workouts done to rehearse strategy called EVENT workouts


eg 3 x (350m rest 1min 100) 5min rest


or Event 300s


Which were run with first 50m very quick but then relaxing to go through first 200m and then the last 100 all out rest 10min between, shorten later to maybe 5min. Aimed to have consistent stride frequency and length for duration of race - not a longer stride at end, allow a shorter stride to just happen but maintain cadence.





Holding Form





Improved by Strength Endurance


Upper body strength from exercises like running arms with good form 5 x 15 each arm with 30s rest.


Off season: do two aerobic runs a week 20-45min max. This was for first 3 weeks mostly but off season was usually 6 weeks.





Longer reps 2 x 800m or 3 x 600m rest 15min





Common key workout In pre-season





3 x 350m rest 5min, later in season it becomes 3 x 350m rest 3min, each 50m at same speed.





One Speed workout was called 60 -40m





2 sets of 2 laps of 60m at 95% slow down 40m then pitter-patter jog 40m then 60m at 95% 40m slow down - pitter patter jog 40m. rest between sets 5min





Speed work often was 30, 40, 50, 60, 70 on bend with full recoveries





Weight Training





3 Gym sessions a week usually in morning from about 9am till 10am - over in an hour.


On any day sometime done Mon-Tue-Wed or spread out in week.





Weights is general all body work with short recoveries and usually 3 sets of 10, rest less than 1 min maybe 30 sec. No squats, no Olympic lifts, Also did good variety of core work eg 3 x 30m sit-ups 1 min rest Gym did not change in format throughout the season


No really heavy lifting, do lunges





Normal Warm up


4 laps jog straight - run bends


Stretch 30min


Drills 4-5 x 30m over a speed ladder with fast cadence. This Michael believed was significant effect on his turnover. These were done with a flatish footed contact not with feet pointing down and a quick recovery. Buildups sometimes for example 3 x 150m with each 50m quicker.





Then workout





Competition Warm up


4 laps as usual


Stretch 30min


3 x 100m - first moderate, harder, fast with full recoveries


A few pre-race drills





At the Competition


Expect the unexpected


Visualization


Train the mind to control the body in competition in the way that is wanted.


Sustained Speed work


60m %26amp; over was at 95% - never 100%.





Longer work was done for stimulus not for race pace rehearsal, so nearly all was at paces slower than race pace.





Speed


6 x 100m at 95% non-timed from standing start rest 5min


Better to undertrain than overtrain





Workout Accuracy


- cones every 50m - beeper sounded at set intervals - athlete ran each 50m at same speed. - Be on the buzzer





- Standing starts





- Workouts done at times planned not faster - not slower.





Important not to go faster than predetermined targets even with 200s in 32s!!





Annual Plan: The program includes a plan that divides:


Off season - 6 weeks (first 3 weeks on grass)


Pre season


Early season


Late Season


The program is similar all year round:





Monday - Tempo 200s starting with more at 32s and progressing to less late in year in 25s


Tue - long reps starting at 2 x 800m progressing to 2 x 450


Wed - 350m reps x 2-3 - improving in speed


Thu- hills, speed or event specific


Fri - similar to Thurs


Sat - similar to Thurs


Refreshing Base





Coach needs to decide when to refresh base by going back slightly from quality to quantity even if just for a week or two mid-season, important not to take too much from base.