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A 10-14 day Taper: The BU 4×4 Experience

Posted by Gabe Sanders



BU 4x4March 2nd and 3rd, 2013 will forever be one of the most memorable in Boston University Sprinting history.  On the very same weekend both the Men’s and Women’s 4x400m relay teams scored school record performances, with the women’s walking (more like running!) away with a new record of 3:47.14 and the men’s team not only coming away with a school record, but also the fastest relay time of any team/school in the New England Region in history with a time of 3:08.41.  The days leading up to these remarkable performances were filled with a great deal of anxiety and excitement.  This excitement came not with a “fingers-crossed” mentality, but with one knowing that the ground work had been laid and the appropriate finishing touches were exercised.  Those finishing touches are/were the 10-14 day taper put in place and that ground work was the overall program which dictated what the taper called for.  The following is BU 4×4 tapering experience and how it fit perfectly within the context of the whole program.

 

Before going into great detail, below are the approximate days leading up the momentous for the 4×4 teams and a few side notes.

*Days highlighted are what I felt were key components in 1) The final preparation for optimal performance, and 2) practical indicators for potential competition outputs.  Another, simpler way to put it, they are what I consider true bench mark workouts for 400m athletes.

*Below are the main bodies of the practice sessions.  There were/are key nuances within each day through warm up modalities, cool down modalities and other auxiliary components.

*Weight training was indeed taking place twice a week on Mondays and Wednesdays through competition with a high intensity, low volume theme including a single Olympic movement exercise and single core lift exercise (form of squat).

*LS – Long Sprinters; SS – Short Sprinters; M – Men; W – Women

>*Numbers correlate to days leading up to final performances

*3/2/13 – 3:08.41 (Splits of 47.7-46.0-46.7-47.8) – Boston U Men’s 4×4 School Record; All New England Area Record

*3/1/13 – Men – 3:11.64 (qualified for IC4A final) / Women – 3:47.14 (Splits of 57.3-55.7-57.0-56.9) – Boston U Women’s 4×4 School Record

  1. All: 3 x 30-40m Block Starts
  2. Shake out – Warm Up, go home
  3. LS: 3 x 150m @95+% w/full recovery (approximately 15 minutes); SS: 80-100-120 @95+% w/full recovery (approximately 15 minutes)
  4. Shakeout – 6 x 50m strides
  5. All: 2 x 30, 2 x 40, 2 x 60 Block Starts
  6. Full Rest
  7. 3:09.45 – Boston U Men’s 4×4 School Record / 3:48.12 – 3rd best time in Boston U Women’s history, ECAC qualifying mark
  8. 3-5 x 30-40m Block Starts
  9. Massage / Shakeout – 6 x 50m strides
  10. 10. M-LS:  320m Time Trial; 15 min Rest; 200m; M/W-SS: 180-150-120 @98% w/full recovery; W-LS: 3 x 150m @95+% w/full recovery
  11. Massage / Shake out – Warm Up, go home
  12. LS: 3 x 30, 3 x 60, 450m@85-89%, 2 x 200@85%; SS: 3 x 30m, 3 x 60m, 2 x 150m Build-up
  13. Full Rest
  14. 14. LS: 6 x 250m @90+% of 400m race pace, rest: 3 min; SS: 3 x 3 x 150@90% or 400m race pace, rest: 90 sec/6 min.

Loading/Training Patterns

The first thing I would like to point regarding the set up is the emphasis on a very high/low pattern of intensity combined with a overall lower (emphasis on lower, NOT low) volume of work throughout this period.  One area that must remain constant in training so that it truly reflects the time of year is the intensity level.  During this time of year, the true competitive and championship peaking season, resting and recovering from hard training sessions, even those with a low dose of activity is critical to optimal performance.  With recovery being a key theme while training intensity still remaining high, the premium variables affecting this are:

 

A)  The overall volume of training

B)  The density of training.  That is, how frequently you are prescribing specific training intensities.

C)  The consistency of training stimuli during this period

 

With that being said, I try to stay away from activities or training patterns that might make the athletes tired and/or sore for more or less the only reward being making the athletes tired and/or sore!  In most all cases this would come from a high overall volume, a high density of training, and brand new training modalities!

 

At this point leading up to key competitions at the end of a season we must understand the fitness and speed levels for the most part are set.  In my mind the final weeks and days leading up season ending performances are not the cause of those performances but instead act as the catalyst that allow all the work put in to come out to fruition.  For instance, if you have not done an adequate amount of true speed and speed-endurance work, a single session of 3 x 150m at 95+% with full recovery will not make up for that, but from both an energy system and a CNS priming stand point for a 400m sprinter, this session can act as the perfect final tune up for an upcoming key or primary competition.

 

RELATED: Advanced Concepts in Training 400 Meter Runners

 

I’m sure many of you have asked yourself, “So why a tapering blog now in the beginning, headed towards the middle of the season?”  If you are to take anything at all away from this entry, it’s that your tapering process is a direct result of every aspect you have completed in training up until a couple weeks out, so now we a given a whole new perspective on “work now with the end in mind!”

 

Benchmark Sessions (and how they fit the context of the program):

Benchmark sessions should be a reflection of the specific demands of the event you are tapering for. For example, there are vastly differing demands between the 100m and 400m events.  While both events have a very high neural demand, there is a very low dependence on energy system demands in the 100m dash, whereas in the 400m dash there is a larger energy system demands based on the extended time frame of the event.  Benchmark session within one’s own program should also a reflection of the training modalities that have been in place for the entirety of a program.  Introducing new training concepts or technical components in the weeks leading up to final championship competitions can have disastrous effects, severely negatively affecting performances.  Instead, these sessions should have the goal of stabilizing and finalizing key performance and technical parameters that have been set up through the body of your program up to this point.

 

A Benchmark Session Example: 6 x 250m @90+% of 400m race pace, 3 x 3 x 150@400m race pace

 

In our 4x400m relay training group our first benchmark sessions was 6 x 250m efforts at approximately 90% of 400m race pace with 3 minutes rest for the ‘true’ 400m athletes (long sprinters) and 3 sets of 3 x 150m efforts at approximately 400m race pace with 90 seconds rest between efforts and 6 minutes between sets for 100m/200m athletes (short sprinters) who were also in the relay pool.  I’m a big fan of intensive tempo run use for 400m athletes as an anaerobic capacity/lactate tolerance developer.  When prescribed in the right manner with timing and application, intensive tempo runs can actually “bleed” (credit to my friend and colleague Matt Gardner for terminology) into the realm of speed/special endurance type work.  How so?

 

I asked my athletes to focus on hitting 200m splits that were in the range of 80-85% of their approximate 200m fitness and continue/maintain pacing through 250m.  For the men, this ended up averaging out to 25.3 seconds for each rep with a slow rep of 25.7 and fast rep of 24.6.  For the women this averaged out to 30.4 with a slow rep of 31.5 and a fast rep of 29.  Where does the bleed into speed/special endurance come into play with a workout focusing on 80-85% of max efforts?  If you take a step back and look at the broad picture of this workout, these athletes were able to accomplish 1500m of total work averaging over 90% of goal 400m race pace in approximately 15 minutes. This physiological (and psychological!) place these athletes were put in created a state that could be nearly unmatched by anything short of an actual 400m race effort while still gaining a large bang for one’s buck stabilizing very specific 400m race/event qualities of lactate capacity and tolerance.  This session can actually be even more challenging with a smaller recovery window (all the way down to 90 seconds) which I intend to administer later in the outdoor season when there has been a larger training window.

 

For the short sprinters that were in the relay pool (one male and one female) that may have a more challenging time with the effort distances and rest intervals, the same goal can be achieve by toying with both variables, in this case shortening interval distance and rest periods, thus you have 3 sets of 3 x 150m @ 400m race pace.  I asked them to give me 85-89% 150m efforts over the course of the workout.  For the male sprinter this came out to approximately 17.5 second efforts and the female 21 second efforts.  Again, much like the 250m session these athletes were able to accomplish 1350m of total work averaging their goal 400m race pace in 450m segments in 3 total minutes and 15 minutes for the full session.  *These athletes went on to split 46.7 seconds and 55.7 seconds.

 

These sessions are not ones that were picked out of thin air but were built up to through the training year.  We have completed sessions throughout the year of repeated 200m efforts ranging from 16 x 200m @65-70% with 90 seconds – 2 minutes rest, 8 x 200m @80% with 3:30 minutes rest, and 6 x 200m @85+% with 5 minutes rest.  The athletes were very accustomed to sessions similar to this and in turn it was not necessarily a “shock” to their systems that they would cause a negative adaptation (either not able to functionally accomplish session and/or taking too much time recovering from brand new stimulus) but more of a “challenge” to their systems that would encourage a positive training adaptation.

 

A Benchmark Session example: The 320m Time Trial with a 200m secondary effort

 

Later in the tapering process our final benchmark session was a 320m time trial followed up by a single hard 200m effort exactly 10 days out from the goal performance date.  The goal of this session is to finalize and stabilize the absolute speed endurance nature of the 400m race with a secondary aspect of repeatability.  The nature of 320m allows for a near all out race effort without the total unforgiving aspect of the anaerobic point of no return involved in running efforts beyond 300m.  That extra 20 meters takes the athletes just to the red line point of TRUE race simulation.  In my experience, and in the experience of many of my colleagues, as a performance indicator higher level athletes can translate a 320m time trial by adding approximately 10-11 seconds and 12-13 seconds for women to achieve their predicted 400m race time while athletes on the lower level end of the spectrum are closer to 12-13 seconds for men and 14-15 seconds for women.  The secondary hard effort of 200m comes into play to help indicate “round readiness”.  That is, can an athlete duplicate their speed abilities over a given period of time?  Another, simpler phrase could be an indication of repeat sprint ability.  The top athlete in my training group was able to achieve a 320m time of 35.7 seconds with a secondary 200m time of 22.0 seconds.  He went on to run 46.85 and 46.82 seconds in the open 400 and split exactly 46.0 seconds in our school record relay.

 

RELATED: Work with Coach Sanders this summer at the 2015 CTF Clinic

 

For a fun trivia fact, the fastest session on record is that of indoor 400m record holder Kerron Clement, who 10 days prior to his world record run of 44.57 seconds ran 320m in 34.4 seconds and 12 minutes later ran 200m in 20.4 seconds!  WOW!

 

Notes on the Athletes

While at face value the mark of 3:08.41 seconds for the men’s team may be a superior mark (ended up being exactly .57 seconds away from NCAA qualifying) to the women’s mark of 3:47.14, I am in no way being politically correct when I say I am equally proud of both groups.  Both are school record marks and both groups of athletes put just as much time, energy and group effort into these achievements.  If you get into more of the background of the athletes, you may be even more impressed with the accomplishment of the women’s team.  While each individual member of the men’s team were very highly touted athletes coming out of high school, and to date 3 out of the 4 have been nationally ranked in individual sprinting events, the women’s team was comprised of a group walk-on athletes that entered college with a single 400m best of 57 seconds.  The next was 58.8, and the final two were a 16 second 100m hurdler and a 12.4 100m runner!  In the set up you can see the women’s relay pool did not perform the 320m time trial, that group had not yet qualified for the ECAC Championship meet and I felt the need to be sure the team felt extra fresh going into their initial post season competition.  I felt confident enough that their training up to that point would see them through and my bet paid off!

They were able to achieve the qualifying standard and still maintain peak form going into the championships the following week, reaching higher heights and a brand new school record!

 

The point I am getting at is that the training set up for all of these athletes were very similar in nature and for some identical.  The key was the proper build throughout the entire process and at the end setting everyone up to put all their hard work to the forefront.  In this case our tapering process seemed to truly let everyone shine!

 

I’m sure there will be plenty of questions for the rest of the tapering set up presented, and I welcome all inquiries!  Best of luck the rest of the season in setting up your taper!

Follow Coach Sanders on Twitter @CoachGSanders

 



Gabe Sanders is an assistant track coach at Boston University in Boston, MA.

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  • Kevin Currey

    First off, I am a big believer in everything Latif puts out or stands behind! I am a coach of a small HS team. We range from 40-80 kids a year (B/G). I have one person helping me and I drive myself crazy during the season trying to prepare all of my athletes in all of their events. Are there any articles or resources out there on how to manage a team with 1-2 coaches. Thanks…..

  • Eric Broadbent

    Some really good stuff here and I appreciate you sharing. I had a question about the 12th day out…I am guessing that was on a monday. It looked like it was going to be a typical accel day but then there was a 450 and 2×200 tacked onto there. Just curious the rationale for this type of workout. Thanks for the help and info.

    • https://twitter.com/CoachGSanders Gabe Sanders

      @Eric Broadbent: Hey Eric,

      I knew that session if any was definitely going to raise a couple eyebrows! Taken at face value, this session may not make a great deal of sense, that is, mixing up and acceleration day with longer interval intensive tempo on the back end. This is where the idea of letting your overall programing dictate how you approach the days leading up to your primary performances. Our training set up up until a week prior called for:
      Monday – Acceleration work
      Tuesday – Extended (longer) Intensive Tempo Runs
      Wednesday – Rest/Recovery
      Thursday – Speed-Speed Endurance
      Friday – Rest/Recovery
      Saturday – Competition

      The Monday sessions were starts up to 60m and peaked at 500m of volume. The Tuesday sessions were along the lines of 2x500m @85%, 15 min. rest, 3x200m @83-85-87% w/4 min. rest.

      As you can see there is a pretty thick training density with this set up. As we approached the championship season and the need to sharpen up I needed to decrease the density while still being able to sneak in the tempo runs that helped the athletes feel comfortable running at close to overall race pace. This period was our “championship” cycle:
      Monday – Acceleration + Intensive Tempo (bled a little into speed end.)
      Tuesday – Rest/Recovery day
      Wednesday – Speed Endurance
      Thursday – Rest/Recovery
      Friday – Small amount of CNS priming
      Saturday – Competition

      The beauty of setting up the longer runs after a series of accelerations is you’ll be surprised at how easy the athletes will find running “at pace”. This is due to the CNS priming that takes place as a result of the acceleration work. I told them to emphasize the first 30-50m of the run and let that pace set in and relax. In their own words that particualr session felt like “the easiest 49.5 and 24-23.8 ever,” haha. Another great effect of placing the tempo in after the series of acceleration is relieving the tension that is built up after the sprint work. I’ve found that running at a percieved relaxed pace after accelerations the athletes will come off the workout feeling fairly light, and “sharp” considering the ease of the efforts and also build direcly into a recover modality (that in most cases is facilited through some means of tempo work). To a small degree the idea of ending a session the way you want to start the next.

      As I spoke of in the article, this set up fit the context of MY program and this is meant to be an explaination of the thought process that created this set up. Hope I was as clear as I could be about my rationale for this specific session! Anymore questions let me know!

  • http://drkominsky Mike Kominsky

    Great article thanks. Ok what is a shake out day? You have a 14 day taper outlined but the 14th day is what looks like a fairly intense workout?

    • https://twitter.com/CoachGSanders Gabe Sanders

      @Mike Kominsky: Mike,

      For this specific cycle a “shake out day” consisted of an extended warm up which included a number of static and dynamic flexibility modalies, runs of 50-100m @65-70% with short walking recoveries and finished off with a total body general strength/calisthetic circuit. The volume usually topped out around 800m. The purpose of these sessions was to promote recovery and bring the body back to a state of readiness for the proceeding session.

      You are correct in that the 14th day out is a very intense workout. Generally I feel like approximately 14 days outside of your target competition is one of the last windows to put in a large dose of work to recieve gains that will show. Between the volume and intensity of this session I would not like to put it much closer to the specific competition date. Again, volume is a big peice of the tapering puzzle and that is one modality that you always want to side of the edge of “less is more” as days wind down.

  • Jordan

    Hi Coach, great read! Thanks so much for sharing, and I also appreciate you noting the fact that your males were very good HS athletes, rarely do college coaches mention that. Will your 10 day taper be any different for outdoors? If yes, how so? Thanks!

    • https://twitter.com/CoachGSanders Gabe Sanders

      @Jordan: Jordan,

      Thanks for the high praises. I do think it is important to note the background of athletes going into programs but I really wanted to highlight the improvement of the woman coming in. On paper based on there high school performances they should’ve had a tough time breaking 4 minutes for the relay but following a very similar system of fundamental work they achieved great things just as the men did!

      As I’m approaching the 10 day window there are some things that will be very similar to what I’ve done but in no way a carbon copy. I do intend to put in a 320m time trial in again and would like to put the 6 x 250m workout again, but only if I feel that based on where the group is at will I gauge the appropriateness of application. It’s an ongoing process and the context of the situation will truly dictate how the process develops!

  • Elizabeth

    Hi Gabe – It’s really late here in the Southern Hemisphere & I have not had time to read your comments above – I will do this tomorrow (actually it’s now today!!!) But I was wondering if you are able to share some insights for my 15 year old daughter.

    Kelsey did a “400m The Hard Way” around the track today. Taking the fastest & slowest 100m rep out of the equation, her average 100m time was 13.53s – which if this session does predict 400m time, would give her the equivalent of 54.12sec.

    However, Kelsey has yet to beat 60sec – she did a PB of 60.29 on a “slow” track last week. Thus, my husband & I are wondering if you might have any ideas as to why she is not running faster over 400m. Kelsey said that she coped with today’s session really well but struggled with a recent 3 x 300m session (10 minute rest between each rep) plus 1 x 150m at the end (average times were 44.9 plus a 23 seconds for the 150m).

    We are thinking that Kelsey may need to do more long speed endurance sessions at a higher intensity percentage of her 200m PB??? She seems really strong and has always been a smallish kid who won the cross country races whilst also been very “quick off the mark” with great agility. Running reps at 80% or so seems a breeze to her – hence our thoughts around speed endurance. She has an opportunity to race over 200m this week & we are estimating that it will be low 26sec.

    Kelsey’s major 400m event is in 40 days & she will have to run a heat, semi & final over 2 consecutive days. She is such a diligent trainer with an amazing capacity to handle a training load. We want to give her the best opportunity to be the best she can be. Thus it is essential to get the next 5 weeks training, racing & recovery in balance. We totally understand that it is difficult for you to give specific advice but would greatly appreciate any advice that you think may be worth considering.

    Many thanks & kind regards.

  • Joey Pacione

    Hi Coach Sanders,

    I coach at the NCAA Division 2 level and there is a perfect 14 day period between our conference meet and the national meet for our men’s 4×4. However, we do not have a race on that week in between, which would be day 7 here. What would you suggest replacing it with? My first thought was to do 2 x 50 seconds for distance. Would that fit in well instead of a race? Thanks for your feedback in advance.

    • Gabe Sanders

      Hi Joey,

      You’re definitely on the right track. Keep with the same themes you’ve used on a weekly basis up to that point, both in weekly racing rhythm and efforts. That being said, would they have two efforts on a race day? This late in the year, if their first 50 second effort is satisfactory, or even above satisfactory, really ask the question what more can be gained from a second effort? Also how might that second effort effect the recovery window being 48 versus 72 hours? If the athletes are doing their job outside the track a single 50 second effort really could be a great check in. No more, no less. High output sessions, low frequency doses, high emphasis on recovery. Also keep in mind you’ve already hit special endurance once already earlier in the week, maybe consider tailoring back to a speed endurance theme of 250-150m efforts. The $’s in the bank at this point, now you’re just lining up the paper work to sign a big check 7 days later!

  • Tony Davis

    Hi Coach Sanders,
    I was just curious as to what your final microcycle (week of the the meet you guys ran 3:08) looked like. what are your methods for keeping the NS system stimulated, since you’re not doing any high intensity work the week of the big meet?

    • Gabe Sanders

      Hi Tony,
      Take a closer look at the beginning of the Blog. The numbers listed correspond to the days leading up to the 3:08 performance. As you can see, on Monday, Wednesday and Friday of that week (numbers, 5-3-1) we actually performed VERY high intensity activities, but the volumes were kept very low. On days 6-4-2 you can see the activities were all VERY low intensity with a focus on recovery.

  • Mario

    Coach Sanders,

    Coach I loved this article and was wondering if you could give me some feedback.

    1. Our state qualifying girl just hit a 56.67 this weekend, very close to her PR (56.26)! However, the nerves are beginning to hit because she has so much potential and we want her to be able to succeed. What I’m nervous about is how much time she has remaining in her season 4 meets/6-7 training weeks remaining. The issue is that the last 3-4 weeks have included some strange training in the sense that she has had a 1 day meet with timed finals, a two day meet with qualifying times, and a week with no meets. Below I will describe her training in general, but also considering that she is also part of our 4×1 and wants to break 25 in the open 200 (her best time is 25.25)and also qualify to state in that event

    Our training break down looks something like this:

    Competition Training-1 day meet
    Monday: Acceleration-3×30, 3×40, 3×50
    Tuesday: Special Endurance-2×500 @ 80-82% + 3×200 @ 80-87% (Combo Day)
    Wednesday: Recovery-3x BW Circuits (1 Core, 1 GS, 1 Monster)
    Thursday: Speed Endurance-1×150-1×120-1×110-1×90 (All at 90-92% and just last week 2×150 @92% and 2×120@ 90%
    Friday Pre Meet-
    Saturday-Comp-Open 1/2

    2 day meet I cut off the 2×500 and 3×200 because she ran 400 during qualifying and finals as well qualifying 2 this past week, did not run final 200 due to her being tired after 7 hours in the sun.

    With no meet we kept the same schedule going, but did an extra day of extensive tempo training due to no meet.

    7 weeks look like this
    Week 1-This week, no meet
    Week 2-(Championship season)-with two day meet
    Week 3-District-Begins Wednesday and end Friday
    Week 4-Week off before Regionals
    Weeks 5-Regionals-2 day meet Friday and Saturday
    Week 6-Week before state
    Week 7-1 day meet-State!

    I’ve looked over every resource I have (Mary’s 400 training, Latif’s 400 training, Ron’s 400-600-800 training, Gabe Sanders articles, everything that I can think of. I just want sure going forward she doesn’t hit her best times too soon, but we remain aggressive in her training.

    Going forward these are the plans…
    1. Continue 2×500 and 3×200 this week because we have no meet and hit SE at between 90-95%
    2. Once championship season hits, combine accel with special endurance when you have a 2 day meet and add an extra day of rest…or still separate the two and not do Special Endurance because she will do those at the meet-? But what about weeks in between…

    Thank you so much for taking the time to read this. I look forward to your feedback (if you have time!)

    Coach Gomez