400m sub 53.00 200m sub 24.00

I will post something tomorrow. I am tired right now.

Show me some example weeks of training that you did this past season

Agreed that we need more information, but, to be honest, you could probably meet those goals just by continuing what you are doing, gaining strength and experience

Hey there,

to start off, you could likely make some improvements in the 400 right now just by pacing yourself better. Your 24.74 and 38.88 in the 300 indicate you could probably run right around 53.mid to 54 flat right now with the right pacing. Instead of sprinting outright from the start, perhaps you'd be better served opening up somewhere around 26.low, and trying to hold that pace. From the sounds of it, you're going out way too hard and just kind of trudging through the last bit of the race. Go out slower. Giving up a second in the first half of the race could pay off big if your were able to hold on to a slower pace and close that last 100 in something closer to a more "normal" 14 flat.

Now as far as training for the next season goes, you have a lot of options since you are so young and fairly inexperienced. I don't have the time (or really the credentials) to write you up a full summer plan. Fortunately for you, some of the best 200/400m coaches in the world have already done this. Here's Clyde Hart's training plan. Its comprehensive and has some excellent information. I'd read through that and follow it the best you can, his athletes tend to do pretty well. Maybe take out the weightlifting unless you have an experienced adult to work with you, but other than that his training is something you can do all on your own. Hope this helps:

https://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf

While Clyde Hart is a great coach and has produced brilliant athletes, it's worth noting that he works best with athletes who have blazing speed already and need more strength; in short: don't neglect speed development

I would agree with that, but would counter that the OP would likely see a considerable speed increase from Hart's training solely from better running form, to say nothing of increased fitness. I'm also hesitant to recommend a speed heavy regimen to a young athlete that's not supervised by a coach since there's generally a large lifting and plyometric component, which can be risky without supervision. Perhaps the best path would be to follow Clyde's program in the fall/winter and then train speed with his coach in the spring?

O

So this is my training week:

Monday : 20 min warm up 6x100m in comfortable pace , 5x200m 27.5-28.0 with 5 min rest or 7x150m, 2x60m , 4x100m in easy pace , 5 min cooldown

Tuesday : 35 min easy run , 8x100m in comfortable pace , 5x30m and 5x60m or ladder workout 20m/30m/60m/80m/100m/120m/100m/80m/60m/30m/20m or somthing like that. Cooldown.

Wednesday : Rest

Thursday : 15 min warmup , 6x100m easy pace , 5x300m 43.0-45.0 , 2x60m , 4x100m easy , cooldown.

Friday : 30 min run or 60 min football for warmup , 8x100m easy pace , cooldown.

Saturday/Sunday : Rest.

I have trainings in saturdays too in winter but in summer i train only 4 times a week. However next year I am going to live in another country so I am planning to change something in my training routine.

I'm a masters 400m runner. I just completed a smaller version of this 400 gpp plan by Australian coach Mike Hurst with good results.

http://media.speedendurance.com/Mike_Hurst_on_400m_training.pdf

http://speedendurance.com/2013/02/22/interview-mike-hurst-journalist-400m-coach/

Obviously you do not have enough speed. To break 24.0 in the 200, you need less than 12.0 100 meter speed. You don't. (It's called math.) You need to work on speed development. Until you get your 100 meter time under 12.0, I wouldn't worry about the other events. You're probably capable of a 54.0 400 meter right now though.

Kristers wrote:

So this is my training week:

Monday : 20 min warm up 6x100m in comfortable pace , 5x200m 27.5-28.0 with 5 min rest or 7x150m, 2x60m , 4x100m in easy pace , 5 min cooldown

Tuesday : 35 min easy run , 8x100m in comfortable pace , 5x30m and 5x60m or ladder workout 20m/30m/60m/80m/100m/120m/100m/80m/60m/30m/20m or somthing like that. Cooldown.

Wednesday : Rest

Thursday : 15 min warmup , 6x100m easy pace , 5x300m 43.0-45.0 , 2x60m , 4x100m easy , cooldown.

Friday : 30 min run or 60 min football for warmup , 8x100m easy pace , cooldown.

Saturday/Sunday : Rest.

I have trainings in saturdays too in winter but in summer i train only 4 times a week. However next year I am going to live in another country so I am planning to change something in my training routine.

The main problem I see with your training plan is that you are running 6-8 100s in a comfortable pace. You need to be SPRINTING those. Also you don't need to do 100s everyday. You need to include some 150s, 200s, 250s, 300s, and occasionally some 400s. A better plan would look like this

Monday: warm up, 6x200m, nearly all out something like 26.0-27.0

Tuesday: warm up, 8x100m sprints, 4x30m sprint

Wednesday: rest

Thursday: warm up, 4x400m. try to get ~60- 62 everytime. walk a lap in between for rest

Friday: warm up, 8x150m sprints

Don't follow this for every week but this would be a better idea for training. If you are doing those 100s in comfortable pace for endurance purposes in the 400m then it would be better anyways if you sprinted. Running a 100 in comfortable pace won't really help you.

You are a middle distance runner with good speed. 1500-5000 would be your best distances. You can easily run well under 53 with good training.

Fat Boy wrote:

Obviously you do not have enough speed. To break 24.0 in the 200, you need less than 12.0 100 meter speed. You don't. (It's called math.) You need to work on speed development. Until you get your 100 meter time under 12.0, I wouldn't worry about the other events. You're probably capable of a 54.0 400 meter right now though.

That's blatantly false. If he runs 12.44 out of blocks then he could probably run 12.0 with a rolling start. He could split something like 12.5 and then 12.0 for a 24.5 in the 200. Most good 200/400 runners average a faster pace in the 200 than the 100. He really only needs like 12.1 or 12.2 to have a shot at it, he just needs to improve his speed endurance.

And to OP, train 5 or 6 times a week. 4 days a week will get you nowhere, I don't understand why wednesdays need to be rest days.

actually...... wrote:

You are a middle distance runner with good speed. 1500-5000 would be your best distances. You can easily run well under 53 with good training.

1500-5000 is not middle D at all. that is distance.

also he already shows to not have good endurance by his poor last 100 in the 400

He is not a sprinter. He needs more distance training to optimize his speed endurance and realize his best race distances

Thank you for your support! However I will do my best for the next year and I will let you know how I did after 11 months. I think I can break 24 and 53 second barriers , but we'll see.

P.S I ran that 12.44 a year ago with a little training , however now I can run 11.64 hand time now , so I think I could run 12.10 but that's just excuses for my bad acceleration :D

See you in 11 months, and good luck to achieve your goals!

SMTC-

newly minted masters 400m runner here as well. would be great to correspond with another of the same caliber, and a great resource to bounce ideas off of. would appreciate hearing from you:

sundancesurgical7@yahoo.com

Hey Guys! It's me again. I will now start my training, I am planning to train 6 times a week + 3 times a week gym, only problem I have no idea what exercises I should do in gym as I have no experience in weights. Can someone show me some schedule or some exercises I should do to improve my speed/strenght?