training programme for a 400/200m runner?

I currently train 3 times a week but will start 4 times a week soon. im 15 what would be a good training programme i train mon, tues and thurs. i also have bumbells and a chin up bar that i could use to build strength could someone make me a training programme i want to be running 50 flat and 22.7 next season so quite a hard programme just for the three days at the track for the moment though.

http://media.photobucket.com/user/josh99gb/media/running-motivation.gif.html

thanks

Google Clyde Hart, arguably the best 400 coach in the world. He trained Michael Johnson, the only male athlete to win both the 200 and 400 in the Olympics (he also did so in the World Championships) and he retired with world records in both events and still holds the 400 world record, 13 years after having set it. His runners have ranked #1 in the world 16 out of the last 21 years, are currently 1 and 3 on the all time world list and have won 3 of the last 4 Olympics (finishing second in the other) and 6 of the last 8 World Championships. Another of his athletes won the last World Championship and last Olympics. 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 & 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.

This is not a 4 day a week program as you requested but programs are designed to aid athletes in accomplishing their best and that cannot be accomplished on 4 days training. You don't state what your current bests are but I am assuming 22.7 and 50.0 are arbitrary. I'm not saying your goals are unrealistic but as you train 4 days a week and see what can be accomplished you might end up adjusting them. 22.7 and 50 are excellent times for a 15 year old training full time. Good luck!