Lowering My 400 Time

Remember you need to run a fast 400 while in 800m shape so over focusing on speed versus endurance can hurt you. A 51/1.57 guy, you are limited by your endurance not your speed. That being said. 1) basic speed is power (plyometrics, short hills) and turnover (short fast runs. Some people recommend downhill running). Drills. 2) Speed endurance. Fast 300s with long rests. Get you LA used to producing a lot of energy.

ACTF09 wrote:

Hey, everyone.

The thread asking for 800 and 400 PRs got me to thinking about asking how to improve the 400 time as someone who is training for the 800. The aforementioned thread seems to suggest a pretty heavy correlation between fastest 400 time and success in earning a quality 800 time.

If that is the case, it seems pretty clear that having a fast 400 PR will return solid benefits in the 800. I know the "sub 1:50 800" thread has a lot of useful information, but I would like to isolate just the idea of improving the 400.

I am training mostly as just an 800 guy and will probably run some miles/1500s as well in the coming indoor/outdoor seasons. If you need more information, please let me know.

My fastest 400 right now is 51.07 open, 51.1 split and fastest 800 is 1:57.77 outdoor.

What kind of plyometrics are the best for developing speed?

Also how many strides after every run is advisable?

Thanks for your help thus far. When you say to emphasize endurance, do you mean in workouts or long runs? I've been trying to stay at the high end of the mileage range (we get a range for our non-workout days).

I guess you make a good point that I have enough speed. My coach has always said that speed is not a problem for me but instead my strength, which I assume might translate into endurance as well.

And this may be a stupid question but what is LA? I'm thinking lactic something.

'roid rage?

Concentrate on back to back long runs and refueling strategy. 400 miles is a long way so you got to plan it out well.

Anybody with some serious advice?

Out of season try alternating days

Day 1: Form Drill Circuit or Hill repeats

Dat 2: Easy mileage with strides afterwards