TRAINING
Training Ideas

Sprint Training
Updated April 2001

400m Training

800m Training

Core Stability Training

1500m & Longer Events Training

Training Methods of Hicham El Guerrouge.

Glycaemic Index & Athletics

More Tips & Tricks

Western Sydney Athletics Centre & Academy Athletics

Professional Coaching

Correspondence Coaching

Developing Athletes

Sprints

Middle Distance

Core Stability Training

Professional Coaching

Subscribe to our free monthly 400m-800m-1500m Training Ideas Email

Powered by groups.yahoo.com

400/800/1500 Ideas Archive


Oztrack
The Australasian Athletics
Email Discussion List

650+ members and growing. Australian T & F Discussion and Results.


Click to subscribe to oztrack2001

 

 

 

 

Train Hard - Win Easy : The Kenyan Way
by Toby Tanser and John Manners


Rankings for 400m - 800m - 1500m


Last Update April 30th 2003

Women
1500m sub 4:55.00 (52 athletes)
10 athletes sub4:30
28 under 4:40

Suzie Walsham Open 4:12.96 Said Aouita
Walsham 4:14.71
Emily Morris Open 4:15.56 Said Aouita
Morris 4:15.60
Walsham 4:15.86
Eloise Poppett 20 4:16.76 Rod Arnold
Morris 4:17.77
Sarah Salmon Open 4:19.39 ACT Gerard Barrett
Salmon 4:20.21
Morris 4:20.61
Brooke Simpson 16 4:22.32 Rod Arnold
Morris 4:22.39
Salmon 4:22.43
Poppett 4:23.46 Rod Arnold
Salmon 4:23.62
Simpson 4:25.86
Lisa Corrigan 4:27.44 ACT Dick Telford
Kate McMaster 22 4:27.67 Steve Bennett
Melinda Vernon 18 4:27.71 Graham Heape
Simpson 4:28.01
Simpson 4:28.89
Emily Johnson 15 4:29.25 Marilyn Pearson
Kandy Grant U20 4:29.84 ACT Dick Telford
Johnson 4:29.85
Anne Neumaier 16 4:30.72 ACT Gerard Ryan
Debbie King 25 4:31.40 Rob Higley
Liz Miller 40 4.33.1 Sean Williams
Madeline Heiner 16 4:33.79 Rob Battochio
Lexy Gilmour 14 4:34.17 Rod Arnold
Sophie Bromfield 18 4:34.55 John Atterton
Jenny Truscott Open 4:35.05 John Atterton
Skye Mullins Open 4:35.33 Steve Ollerenshaw
Ruth Little 19 4:35.1 Sean Williams
Suzie Rhydderch 19 4:36.39 Terry Arnold
Debbie Savage 23 4:36.52 Steve Bennett
Nickie Molan U20 4:37.51 Clive Cokayne
Jacqueline Wright 36 4:37.96 Peter Good
Noni Clarke 20 4:38.21 ACT
Jessica Boyd 17 4:38.58
Bride King 27 4:39.43 Lindsay Watson
Heidi Gregson 14 4:39.5 Clive Cokayne
Anne Harrison 30 4:39.89 Dean Gleeson
Emma Statham 15 4:40.13
Lisa Corrigan 19 4:40.73 Dick Telford
Katie French 17 4:41.04 Aouita/Huxley
Joy Terry Open 4:41.37 ACT
Tina Sherratt 14 4:41.79 Steve Bennett
Renee Vandenberg 18 4:43.57 Alan Nolan
Kathryn Archbold 17 4:44.5 Clive Cokayne
Jessica Doorey 16 4:45.90 Steve Bennett
Melanie Foster 24 4:46.2
Belinda Wilsher 19 4:49.65
Marnie Ponton U20 4:49.22 ACT
Ashlea Gilfillan 15 4:49.95 Rob Gillfillian
Renee Asonitis 13 4:50.78 Steve Bennett
Anna White 17 4:51.09
Linda Muldoon 17 4:51.17
Pia Nicod U15LA 4:51.7
Holly Pobjie 15 4:52.33 Clive Cokayne
Melissa Thorogood 15 4:50.00 Rod Arnold
Lucy Polkinghorne 16 4:52.43
Phoebe Carter 21 4:53.4
Samantha Williams U13LA 4:53.4
J Doley U14LA 4:53.6
Lucy Starrat 4:54.77


800m sub 2:20.00 (55 athletes)
15 athletes sub2:10
34 athletes sub2:16

Debbie Savage 23 2:03.13 Steve Bennett
Savage 2:03.66
Savage 2:04.84
Suzy Walsham Open 2:04.93 Said Aouita
Walsham 2:04.93
Walsham 2:05.02
Savage 2:05.05
Savage 2:06.52
Emily Morris Open 2:06.68 Said Aouita
Meike Flore Open 2:07.37 Lindsay Watson
Brooke Simpson 16 2:07.44 Rod Arnold
Flore 2:07.55
Simpson 2:07.59
Kate McMaster 22 2:07.87 Steve Bennett
Morris 2:07.90
Flore 2:07.92
Simpson 2:07.97
Ruth Little 19 2:08.05 Sean Williams
Little 2:08.10
Simpson 2:08.12
Simpson 2:08.23
Simpson 2:08.0
Savage 2:08.26
Little 2:08.1
Savage 2:08.37
McMaster 2:08.42
Corrigan 2:08.42
Maura Prendiville Open 2:08.44 IRE
Little 2:08.66
Little 2:08.79
Simpson 2:08.80
Flore 2:08.95
Kate Gozzard 18 2:09.10 Steve Bennett
Debbie King 25 2:09.15 Rob Higley
Lisa Corrigan 19 2:09.21 ACT Dick Telford
Emily Johnson 15 2:09.30 Marilyn Pearson
Morris 2:09.33
Corrigan 2:09.35
Renee Vandenberg 18 2:09.39 Alan Nolan
Sarah Salmon Open 2:09.42 ACT Gerard Barrett
McMaster 2:09.2
Flore 2:09.52
McMaster 2:09.62
Flore 2:09.64
Little 2:09.64
Vandenberg 2:09.87
Zoe Buckman 15 2:09.96 ACT Dennis Goodwin
Anne Harrison 30 2:10.77 Dean Gleeson
Tricia Bonser 28 2:11.36 Clive Cokayne
Nicki Molan 20 2:11.42 Clive Cokayne
Bride King 27 2:11.52 Lindsay Watson
Anne Neumaier 16 2:11.65 ACT Gerard Ryan
Lara Nicod 18 2:11.80 Anne Saville
Madeline Heiner 16 2:12.10 Rob Battochio
Jessica Doorey 16 2:12.20 Steve Bennett
Melinda Vernon 18 2:12.28 Graham Heape
Katie French 17 2:12.55 Aouita/Huxley
Michelle O'Grady 23 2:12.64
Emily Glover 16 2:12.79 ACT
Leanne Laajoki Open 2:12.90 ACT
Candina Weston 27 2:13.11 Peter Good
Lexy Gilmour 14 2:13.2 Rod Arnold
Sophie Bromfield 18 2:14.81 John Atterton
Noni Clarke Open 2:14.92 ACT
Heidi Gregson 14 2:15.18 Clive Cokayne
Suzanne Rhydderch 19 2:15.55 Terry Arnold
Kelly Young 19 2:16.19 Frank Overton
Anna White 17 2:16.40
Kirsten Kelly 18 2:16.25 Warren Kelly
Emma Statham 15 2:16.81
Lucy Polkinghorne 17 2:17.24
Tina Sherratt 14 2:17.2 Steve Bennett
Skye Mullins Open 2:17.4 Steve Ollerenshaw
Melanie Foster 24 2:17.4
S Toemoe U14LA 2:17.4
Renee Asonitis 13 2:17.95 Steve Bennett
Anne Pullen 28 2:18.19
Kara Bull 16/17 2:18.35
Cian Maciejewski 16 2:18.66
Stacey Quitzau Open 2:18.75
Kim Parsons 17 2:18.94 Terry Arnold
Kaarle McCulloch 15 2:18.8
Shannon Hill 20 2:19.16 Yvonne Melene
Holly Smith U18 2:19.26 ACT
Jackie Duckett 23 2:19.50
Bianca Gregson 16 2:19.52 Clive Cokayne
Jacquelyn Wright 36 2:19.6 Peter Good
Tarin Nevin 16 2:19.5


400m sub 59.50 (57 athletes)
4 athletes sub56.00
25 athletes sub57.50

Rosemary Hayward 23 52.76 Stuart Hayward
Hayward 52.92
Hayward 53.07
Hayward 53.10
Hayward 53.20
Hayward 53.78
Hayward 53.82
Jaimee-Lee Hoebergen 15 53.91 Penny Gillies
Hayward 54.02
Hoebergen 54.22
Rebecca Irwin 20 54.62 Anne Saville
Hoebergen 54.67
Hoebergen 54.71
Hayward 54.5
Merryn Aldridge 21 54.86 Rob Medlicott
Irwin 55.09
Hoebergen 55.12
Irwin 55.17
Hayward 55.25
Hayward 55.1
Irwin 55.40
Keatyn Windley 17 55.44 Paul Nancarrow
Windley 55.54
Hoebergen 55.57
Annabelle Smith Open 55.81 Rob Medlicott
Debbie Savage 23 55.83 Steve Bennett
Aldridge 55.85
Hoebergen 55.91
Smith 55.98
Zoe Buckman 15 56.04 ACT Dennis Goodwin
Meike Flore Open 56.12 Lindsay Watson
Amber James Open 56.25
Briony Kanard 15 56.28 Keith James
Renee Vandenberg 18 56.36 Alan Nolan
Tara Millgate 18 56.43 Ross Forster
Lara Nicod 18 56.55 Anne Saville
Lynda Pagett 30 56.68
Amanda Morris 15 56.69
Marcia Dorsett Open 56.93 Michael Khmel
Kate McMaster 22 57.07 Steve Bennett
Renee Asonitis 13 57.12 Steve Bennett
Michelle Dalrymple 24 57.17
Jemma Lekkas 18 57.21 Con Lekkas
Emily Glover 16 57.24
Kara Bull 16 57.0
Preya Carey 20 57.34 Steve Bennett
Ruth Little 19 57.35 Sean Williams
Jessica Montague 19 57.37 Steve Montague
Emma Lincoln-Smith 18 57.39 Terry Arnold
Amy Sadler 15 57.42 Marilyn Pearson
Corinne Archer 18 57.55 Dan Suchy
Jessica Woolcott 16 57.67
Kelly Macintosh 18 57.5 Malcolm Lavender
Kristen Andrews 14 57.74 Peter Burrey
Alicia Pattey 16 57.78 Paul Hallam
Bridie King 27 57.90 Lindsay Watson
Brooke Simpson 16 58.00 Rod Arnold
Milena Alver 27 58.04
Shanie Singleton Open 57.8
Melinda Vidigal 17 58.21
Kim Parsons 17 58.27 Terry Arnold
Kimberley Parkes 29 58.31
Jessica Doorey 16 58.1 Steve Bennett
Tarin Nevin 16 58.1
Tricia Bonza 27 58.35 Clive Cokayne
Jacinta Doyle 13 58.37 Paul Hallam
Debbie King 24 58.37 Rob Higley
Jamie Casaclang 13 58.51 Ross Forster
Bianca Williams 18 58.57 Warren Metcalf
Michelle O'Grady Open 58.62
Shellie Wilkes U13LA 58.5
Kirsten Kelly 18 58.83 Warren Kelly
Cathalina Walsh 31 58.6 David Walsh
A Barrett U14LA 58.8
Jackie Duckett 24 58.9
Phoebe Gunning 20 59.14 Lindsay Watson
Emily Johnson 15 59.18 Marilyn Pearson
Kelly Young 19 59.20 Frank Overton
Annie Cahill 19 59.24
Holly Smith U18 59.24 ACT
Danielle Senior 21 59.25
Lauren Brownlow 20 59.32
Jennifer Coogan 15 59.32 Rudolf Sopko
A Blackburn U14 59.37 ACT
Emily Glover 16 59.1
Skye Drysdale U15LA 59.3


Men
1500m sub 4:10.00 (65 athletes)
7 athletes sub3:50
32 athletes sub4:00

Youcef Abdi Open 3:41.01 Said Aouita
Abdi 3:41.87
Abdi 3:42.22
Lachlan Chisholm Open 3:42.53 Dave Chisholm
David Byrne 22 3:43.03 Ken Green
Byrne 3:43.11
Byrne 3:43.33
Abdi 3:43.46
Byrne 3:44.28
Chisholm 3:44.32
Michael Shelley 3:45.11 ACT Dick Telford
Shelley 3:45.15
Corey Tucker 3:46.07 ACT Gerard Barrett
Shelley 3:46.49
Shelley 3:46.54
Byrne 3:46.89
Tucker 3:46.91
Jeremy Roff 19 3:47.11 Ken Green
Byrne 3:47.35
Chisholm 3:47.46
Byrne 3:47.48
Tucker 3:47.64
Roff 3:47.81
Tucker 3:49.45
Roff 3:49.56
Nick Bromley 20 3:49.64 John Atterton
Blair Martin 28 3:50.08 Ken Green
Chamkaur Dhaliwal Open 3:51.64 Peter Good
Philo Saunders 27 3:51.86 ACT Dick Telford
Daniel Lancaster 28 3:52.1 Peter Good
David Evans 33 3:52.2h Ken Green
Damon Harris 28 3:52.7 Sean Williams
Adrian McGarva 29 3:53.02
Brad Croker 23 3:53.9 Peter Good
Chad Fowler 29 3:54.17 John Atterton
Simon Rintel 3:54.22 Ken Green
Tim McGrath 20 3:54.2 Mick Little
Dane Austin 22 3:54.52 Clive Cokayne
Jeffrey Hunt 21 3:55.00 Ken Green
Michael Doggett 30 3:54.9
Will Devjak 20 3:55.2 Ross Forster
Ben Liddy 21 3:56.20 Dean Gleeson
James Harrison 39 3:56.39
Nicholas Haines Open 3:57.05
Jeff Farrelly Open 3:57.21
Brad White 24 3:57.44
Cameron Peterson 20 3:57.65 Ken Green
Cameron Morrissey 20 3:57.68 Steve Bennett
Chadi Elashkar 26 3:57.95
Phillip Taaffe 26 3:58.23
Saxon Moseley 28 3:58.8
James Matthews 16 3:59.39 Bob Matthews
Steven Biddle 4:01.26 ACT
Travis Prigg 17 4:01.53 Warren Kelly
Ross Ridgewell 18 4:02.15 Dick Telford
David Harney 17 4:02.21 Steve Bennett
Matthew McDonough 30 4:02.2 Mick Little
Cameron Kealy Open 4:02.66 Clive Cokayne
Brad Woods 17 4:01.07 Ken Green
Jay Stevens 18 4:02.92 Steve Bennett
Russell Stokes 33 4:02.8
Luke Taylor 20 4:03.1 Marilyn Pearson
David Quayle 4:03.53 ACT
Darien Williams 20 4:03.68 ACT
Cole Fitzpatrick 17 4:03.36
Troy Simpson 18 4:03.41 Rod Arnold
Christopher Williams 17 4:03.94
Sean Fitzpatrick 35 4:04.3 John Whyte
Scott Mitchell 27 4:04.5
Nathan Brown 19 4:05.07
Peter Sweeny 31 4:05.3
Tom Quayle 4:05.80 ACT
Matthew Cole 20 4:06.4 Rod Arnold
Jarred Poppett 18 4:06.76 Dave Chisholm
Andy King 24 4:07.4
Mark Shepherd 20 4:08.19 ACT Dick Telford
Edward Bieske 23 4:08.0
Andrew Knox 30 4:08.32
Martin Abbott 16/17 4:08.33
Paul Arthur 36 4:08.4
Glen Ritchie Vet 4:08.57
Mark Bourne 20 4:08.72
Mark McLachlan 4:08.6 Mick Little
Eric Meppem 31 4:08.8
Cameron Dalgleish Open 4:08.97 ACT
Sam Burke 20 4:09.34 Clive Cokayne
Michael Arndel 4:09.72


800m sub 2:00.00 (71 athletes)
13 athletes sub1:52.00
40 athletes sub1:56.00

Todd MacDonald 27 1:48.22 Lindsay Watson
MacDonald 1:49.04
MacDonald 1:49.16
Lachlan Chisholm 23 1:49.20 Dave Chisholm
Chisholm 1:49.25
Will Devjak 21 1:49.29 Ross Forster
MacDonald 1:49.35
Chisholm 1:49.43
MacDonald 1:49.68
Devjak 1:49.64
Devjak 1:49.76
Chisholm 1:49.77
Youcef Abdi 1:49.80 Said Aouita
MacDonald 1:49.80
MacDonald 1:49.92
David Byrne 21 1:49.99 Ken Green
Michael Barwick 25 1:50.12 Jim Beisty
Ben Liddy 22 1:50.16 Dean Gleeson
Andrew O'Neill 20 1:50.65 Dick Telford
Mark Abercromby 25 1:50.69
Corey Tucker Open 1:50.79 ACT Gerard Barrett
Tom Richardson 20 1:51.47 Neil Richardson
Ross Ridgewell 18 1:51.94 Dick Telford
Adrian McGarva 1:51.98
Simon Rintell 33 1:52.25 Ken Green
Sam Burke 20 1:52.39 Clive Cokayne
Cameron Morrissey 20 1:52.77 Steve Bennett
Marcus Katter 25 1:52.85
Dane Austin 21 1:53.09 Clive Cokayne
Steven Biddle Open 1:53.10 ACT
Nick Bromley 20 1:53.42 John Atterton
Philo Saunders Open 1:53.52 ACT Dick Telford
Craig Wood 24 1:53.61 Rod Arnold
Chris Dale 19 1:53.68 Ken Green
Jeremy Roff 20 1:53.92 Ken Green
Michael Shelley Open 1:54.08 ACT Dick Telford
Darien Williams 20 1:54.13 ACT
Cameron Kealy 27 1:54.34 Clive Cokayne
Damon Harris 28 1:54.44 Sean Williams
Jay Stevens 18 1:54.59 Steve Bennett
Mark Maslen Open 1:54.81 ACT
Andrew O'Neill U20 1:54.82 ACT Dick Telford
Chad Fowler 29 1:54.88 John Atterton
Tim McGrath 20 1:54.96 Mick Little
Glenn Stojanovic 29 1:55.01
David Harney 17 1:55.14 Steve Bennett
Jeff Davidson Open 1:55.37 ACT
Troy Simpson 18 1:55.49 Rod Arnold
Brad Woods 17 1:55.53 Ken Green
Bradley White 24 1:55.66
Matthew Simmons 21 1:55.73
James Matthews 16 1:56.24 Bob Matthews
Luke McSpeerin Open 1:56.47 Mick Little
Scott Morrow 20 1:56.3
Matthew Cole 20 1:56.94 Rod Arnold
Joel Orchard 19 1:57.02 Sean Williams
Michael Doggett 30 1:57.24
Ryan Costello 17 1:57.32
Matthew Hammond-Moro 17 1:57.39
Edward Jenkins 17 1:57.52
Lachlan Renshaw 16 1:57.55 Tim Simpson
Nicholas Haines 22 1:57.79
Andrew Graham 19 1:57.96
David Gane 20 1:58.10
Lance Druery 24 1:58.16
R Mathieson U18 1:58.20 ACT
Michael Healy 17 1:58.25
Cole Fitzpatrick 17 1:58.45
Rajitha De Silva 21 1:58.53
Phillip Taafe 26 1:58.62
Peter Sweeny 31 1:58.76
Mahammat Ali 22 1:59.18
Peter Sweeny 30 1:59.28
Mark Shepherd U20 1:59.29
Robert Ristuccia 21 1:59.1
Tim Johns 18 1:59.40
C Williams U18 1:59.44
Dane Traeger 19 1:59.50
Ben Cronin 22 1:59.58
S Tomlinson U18 1:59.77
Stuart Graham 16 1:59.81
Ben Hagan 20 1:59.93
Andrew Graham 18 1:59.94 Steve Montague

400m sub 51.00 (53 athletes)
10 athlete sub48.50
29 athletes sub50.00

Daniel Batman Open 45.02 ACT Craig Hilliard
Batman 45.45
Clinton Hill 45.50 Michael Khmel
Hill 45.54
Batman 45.59
Batman 45.64
Hill 45.66
Batman 45.76
Hill 46.06
Casey Vincent 24 46.06 Michael Khmel
Batman 46.19
Vincent 46.25
John Steffenson 21 46.26 Michael Khmel
Hill 46.37
Hill 46.38
Vincent 46.38
Vincent 46.39
Steffenson 46.43
Patrick Dwyer 26 46.40 Michael Khmel
Batman 46.62
Dwyer 46.71
Vincent 46.75
Steffenson 46.81
Vincent 46.83
Dwyer 46.84
Steffenson 46.94
Steffenson 47.02
Steffenson 47.08
Geddes 47.24
Vincent 47.25
Steffenson 47.28
Vincent 47.28
Geddes 47.28
Steffenson 47.32
Dwyer 47.37
Ryan Turton 20 47.60 Gary Garden
Turton 47.66
Kristopher Neufytou 19 47.79
Markus Katter 25 47.81
Turton 47.89
James Blanton 25 48.02
Joel Milburn 17 48.14
James Gurr 19 48.55 Mike Hurst/Maree Holland
Jim Isler 19 48.71
Gavin Jeffries 18 49.00
Ben Liddy 22 49.02 Dean Gleeson
Sam Leitch 22 49.05 Rita Whitehouse
Andrew Graham 18 49.06
Andrew Scully 17 49.16 Max Garner
Ambrose Ezenwa 26 49.25 Paul Hallam
Michael Crump 24 49.34
Andrew Strong 21 49.35
Gregory Hubbard 23 49.2
Jay Stone 24 49.49
Mark Abercrombie 25 49.54
Ben Jones 49.59
Shane Fairlie 49.76 Adrian Faccioni
Luke Storta 19 49.80
Reece Bickmore 23 49.96
Nunu Campos 16/17 49.96
Ben McNaughton 21 49.99
Robert Ristuccia 21 49.8
Stephen Charters 21 50.03
Ian Macfarlane Open 50.04 Brian White
Nathan Anderson 23 50.06
Will Devjak 20 50.11 Ross Forster
Ross Ridgewell 18 49.9 Dick Telford
Jarret Titcombe 23 50.07
Wesley Le Breux 18 50.16
Elliott Wood 20 50.22 Khmel / Esfir
Grant Quick 19 50.23
Lachlan Renshaw 16 50.25 Tim Simpson
David Gane 20 50.26
Tristan Garrett 15 50.27
Stephen Myers 18 50.30
Tristan Conn 50.33
Nathan Oakes 18 50.38
James Reynolds 21 50.47
Cameron Morrissey 20 50.3 Steve Bennett
Dave Harney 17 50.61 Steve Bennett
Michael Maiers 29 50.4
Matt Bedford 17 50.79 Steve Bennett
Jeff Wray Open 50.84 ACT Phil Moore
Geoff Doyle 23 50.84
R Thumbadoo U15LA 50.6
Dane Austine 21 50.88 Clive Cokayne
Ivan Scannell 18 50.89
Brendan Watt 16 50.90 ACT Rob Hathaway
Joshua Hewitt 50.7
Mitchell Hibbens 16 51.00


Paul Cheks Swiss Ball Video 'Better abs,buns,backs'

This is the Swiss ball my squad does a few times a week.



Denise Austin - Mat Workout Based on J.H. Pilates (2000)

  This video contains 2 x 20 minute workouts - They are great to incorporate with other workouts or use alone when time is limited. Workout 1 is all pilates and your abs will feel strong and flat after about 3 sessions. Workout 2 combines yoga and pilates and it is tough!


 

Training for Speed by Charlie Francis

A recommended book on Sprinting. Contains plenty of great sprint training ideas. Written by the coach of Ben Johnson who ran 9.79 for 100m in the Seoul Olympics. 

For more information

 


Stronger Abs & Back by Brittenham & Brittenham.
 

 

 

Run with the Best
by Tony Benson

 


LINKS | OZTRACK | COACHING | HOME

Copyright© Steve Bennett