Evaluate the effectiveness of different training methods for a 400 m track athlete throughout a competition season. (8 marks)
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Sample Answer
Pre-Season phase
- Effectively develops aerobic capacity through continuous running (3 x 20 minutes at 70% max HR) and fartlek training.
- This builds essential cardiovascular adaptations needed to support subsequent high-intensity training phases.
Early competition phase
- Successfully integrates tempo training (6 x 200m at 85% race pace, 2-minute recovery) with progressive reduction in recovery periods.
- This method effectively develops the lactate threshold needed for 400 m race performance.
Mid-season phase
- SIT becomes highly effective in this phase, using 6-8 x 60m maximal sprints with full recovery (3 minutes).
- This method optimally develops the alactic power system while maintaining adequate recovery between efforts.
Near competition phase
- Race-specific interval training (2x300m at 90% race pace, 8-minute recovery) proves most effective near competition as it closely replicates race demands and energy system requirements.
Competition phase
- Successfully maintains adaptations through reduced volume but maintained intensity. Example session: 3 x 150 m at race pace with full recovery.
- Recovery methods between sessions become increasingly important as training intensity increases.
- Active recovery sessions (20 minutes light jogging) effectively maintain fitness while allowing adaptation.
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Sample Answer
Pre-Season phase
- Effectively develops aerobic capacity through continuous running (3 x 20 minutes at 70% max HR) and fartlek training.
- This builds essential cardiovascular adaptations needed to support subsequent high-intensity training phases.
Early competition phase
- Successfully integrates tempo training (6 x 200m at 85% race pace, 2-minute recovery) with progressive reduction in recovery periods.
- This method effectively develops the lactate threshold needed for 400 m race performance.
Mid-season phase
- SIT becomes highly effective in this phase, using 6-8 x 60m maximal sprints with full recovery (3 minutes).
- This method optimally develops the alactic power system while maintaining adequate recovery between efforts.
Near competition phase
- Race-specific interval training (2x300m at 90% race pace, 8-minute recovery) proves most effective near competition as it closely replicates race demands and energy system requirements.
Competition phase
- Successfully maintains adaptations through reduced volume but maintained intensity. Example session: 3 x 150 m at race pace with full recovery.
- Recovery methods between sessions become increasingly important as training intensity increases.
- Active recovery sessions (20 minutes light jogging) effectively maintain fitness while allowing adaptation.