hi, im going to be a junior next year. my 800m time is 2:23, i would like to get it down to 2m flat. can someone recommend me some running workouts? andd my 400m time is 1m and i would like to get it down by 7 seconds. any running workouts for the 400? if you can help me, thank you!
p.s i do not have any coaching.
A junior what?
male or female? What is your current running schedule?
SH1N3Z wrote:
hi, im going to be a junior next year. my 800m time is 2:23, i would like to get it down to 2m flat. can someone recommend me some running workouts? andd my 400m time is 1m and i would like to get it down by 7 seconds. any running workouts for the 400? if you can help me, thank you!
p.s i do not have any coaching.
This guy is about 48 years old.
im a male. im 14. im running 5 days a week atm. monday 5x400 with 3m rest. tuesday-10k run just for fun. wednesday- 2(4x200) with 1-2m rest. thursday- running 10k for fun. friday- 5x400
Take one of your speed work days off during the week. Run hills one day a week. Run a tempo run on the week-end. Still 5 days a week, just a little more varied. Also you need to vary your speedwork, not doing the same work-out every week. ie 8x400 or 6x500 or 4x600 or 3x800/1000 or do some ladders 2-3-4-5-4-3-2 or 2-4-6-6-4-2. Let me know if you have any more questions. Good luck!
SH1N3Z wrote:
im a male. im 14.
And you are going to be a junior? In high school, I suppose? Which means you are going to graduate from high school at 16?
will do! thank you!
can you make a schedule for me? pleaseeeeeeee
it is a lot of 400m workouts for a 14 years old boy. last year when i was 15 I ran 1.57.42 and 37.87 in the 300m. training 3 times per week and workouts once. my workouts were just of 200m and 300m (8x200 for 29s with 45'' rest) (5x300 for 45-47s with 1'30'' rest)
yes, i'll have it done either tonite or tomorrow
thank you!
cann youu pleasee doo it? i havent got it yet
Sorry, I have been out of town, working. I'll get it done this week-end.
oh okay thank youu
Saturday: Tempo run of 2-4 miles plus a warm-up & cool-down
Sunday: Rest day
Monday: easy 4 - 6 miles as you feel
Tuesday: hills (either continuous run on hilly course or intervals uphill on 200-600 hill walk down recovery)
Wednesday: Rest day
Thursday: speed work warm-up w/ strides 1st week 8x200 2nd week 6x400 3rd week 4x800 take as much recovery as you feel you need up to twice the time of the interval cool-down with a mile walking and/or jogging
Friday: easy 4 - 6 miles as you feel
Total miles per week: 20 - 28 to start
Run 200's @ 30-35, 400's @ 66-77, 800's @ 2:48 +/-
Let me know how you are doing and let me know if you have any questions. Good luck!
thanks! will do!
i timed my self today! my time is now 2:14. my first lap was 1:06, my friend pushed my pace for the second lap and got 1:08 for it. 2:14 time! thank yoU!
EXCELLENT!! Let me know if you have any ?'s Nice PR!
yea thank you. i have been doing more 6k runs to prepare for x-country season coming up. do you know how i can mix in my x-country schedule with my 800 schedule?