Anyone ever/is train solely as a sprinter type that did long weekly mileage and was successfull..sub 49?
details and local...
Anyone ever/is train solely as a sprinter type that did long weekly mileage and was successfull..sub 49?
details and local...
I'm not sure what you mean by "a sprinter type that did long weekly milage" (seems to be a contradiction), but to answer the question that I think you might be asking, most successful high school 400 runners that I have seen train primarily as sprinters. There are always a few really good 400/800 guys, but in my experience there seem to be more successful 200/400 guys.
Michael Johnson sometimes did 45 minute runs.
The pro milers run high mileage and can still probably run high 46-47 low.
For high school guys, you could run a weekly long run or even mileage and still run a fast 400 as long as you did a lot of sprint work. I've seen sprinters significantly lower their times after adding a few 2-4 mile runs a week.
bruce jackson from washington has run 100+ miles (70 to 80 normally) in a week and went on to split 44 high in the relay. 46 low in the open 400 i believe...
Guppy wrote:
pro milers run high mileage and can still probably run high 46-47 low.
Very few top milers can run 400 meters out of the blocks that quickly.
David Hemery - 1968 400mh Gold medal 48.12 - ran a lor mileage during the winter inclduing long runs of up to 15miles!
I was looking for examples of sprinters who have incorporated long runs into their training and seen it work well...the example of the 400mh guys is perfect thanks.
I was a 400m runner who moved up to 800m. As I began introducing some mileage into my training, my 400m time dropped too. I got up to about 40 miles a week (not much by letsrun standards I know), and my 400m time went from 48.7 to 47.3 by the next year. My 800m went from 1.54 (a one-off at the end of the previous season, so not a true reflection) to 1.47 the next year
Whether that's down to the mileage or just the fact that I was 18/19 at the time and still progressing naturally, I'm not sure
This is the training for Lee Evans, who set the WR in the 400 in the same 1968 Olympics mentioned above. Notice all the long runs you see:
Your glycolytic (lactate-producing) system tops out at 40 seconds of max effort sprinting. Beyond that, you need aerobic support (i.e., lactate tolerance and such). So, the energy structure is so different that a 46 second guy and a 52 second guy in the 400 are essentially running different events. And a 400h needs more aerobic support than a flat 400.
While max effort sprinting has some aerobic component starting at 13 seconds, increasing to as much as 25% at 200 and 40% at 400, the muscles that you train (slow twitch) can't produce enough energy to be much use in sprinting. You are better off training the type Ia fibers to increase mitochondria content, which comes from training at faster paces. Clyde Hart has people doing "long runs" of 20-30 minutes in the offseason (twice a week, also some 800 intervals). What is far more common is extensive tempo: intervals of 3-4K volume of 200-600 meter reps at 70-80% speed and 2-3 minute rest. This is more like the workout that Jeremy Wariner has mentioned: 10X200 in 27 with 1:40, and this coming after weight lifting.
BTW Sam Burley mentioned in an interview that he trained as a 400 sprinter in high school, and he ran 15 miles PER WEEK. Once again, you don't get anywhere in sprinting by training slow twitch muscles with continuous running. They simply don't produce enough force--and that is what you need to go fast.
Coach D - I like your thoughts and scientific explanation. I am curious though how you explain the improvements of the aforementioned posters 'star de mohaison' and the reference to current UW runner Bruce Jackson and their long training which must incorporate slow twitch training? Also, how do train propose a 400m must train for the the elements of fatigue at the end of the race...off of pure strength or more aerobic focused training or other?
short legs wrote:
Coach D - I like your thoughts and scientific explanation. I am curious though how you explain the improvements of the aforementioned posters 'star de mohaison' and the reference to current UW runner Bruce Jackson and their long training which must incorporate slow twitch training? Also, how do train propose a 400m must train for the the elements of fatigue at the end of the race...off of pure strength or more aerobic focused training or other?
BUMP
The aerobic contribution begins at time zero and increases its contribution continuously during the run.
https://www.athleticsweekly.com/featured/my-killer-session-david-hemery-50740/David Hemery wrote:
David Hemery - 1968 400mh Gold medal 48.12 - ran a lor mileage during the winter inclduing long runs of up to 15miles!