A sub 50 400?
A sub 49 400?
Considering that I'm primarily an 800 runner. Right now my 200m pr is 24 high, but this was immediately after 800m race and this year I have already run 24 without any speedwork. I live in minnesota so i have only been doing runs indoors. My 400 pr is 52.
Thanks
You need to tell us either your current 100m time or your 800m time
assuming you're a distance guy, you probably need to be able to run at least a 24.0 from a standing start in order to break 50.
Bonkers wrote:
assuming you're a distance guy, you probably need to be able to run at least a 24.0 from a standing start in order to break 50.
agreed. and probably 23.5ish from a running start for 200m. don't need as much speed as a sprint guy, just enough speed + great endurance to hold it.
Rupp could probably go 49.X. I remember reading somewhere that he considers his 200m PR to be either 23.9 or 22.9 from a running start as AlSal clocked him at one of those times during a workout.
23.70 to break 50.
23.20 to break 49.
24.65 to break 52.
those are minimums for a euro-descent runner.
My 800 time is 1 59
400m wrote:
My 800 time is 1 59
1600 around 4:29?
I don't run the 1600 that much. My best is 4 48
I can bring you my personal experience. PR's of 23.30 (into a -1 headwind), 51.37, 2.00.36. I'd say the MINIMUM speed to break 50 is 23 low to flat, given a good speed endurance. 52 with a 24 high is already good, if you want to run faster you need to be able to run at least 23 high so that you could run 51 high.
Sub 50= 22.5
Sub 49= 22.1
Very hard to predict. I'd say it's very individual. I can give you PB's of couple guy I know :
1st 200m - 23.13 400m - constant 50.0x 800m - 1:49.06
2.nd 200m - 22.30 400m - 48.15 800m - 1:48.89
3rd 200m - 23.54 400m - 50.45 800m - 1:59.56
4th 200m - constant 22.7x 400m - 48.67 800m - 1:56.98
So see for yourself , you'll need about 23.3 or something, at least I'd say
400m wrote:
My 800 time is 1 59
You've got the speed to go under 1:55
training both speed and endurance will really help you out in the 400.
if you can do 24s 200m from a standing start & without having done much speedwork yet, that's awesome. says you can probably do 22.5-23.5 200m with a running start when in peak shape, but 159 is weak for a guy with that type of speed, and 448 is even worse.
i found that when i trained for the 800/1600, my 400 time got waaaay better. i could only manage 25.8 for 200m with a running start that season in training, yet my 800/1600 are were better than yours (1:57/4:19). was running 55s at the end of tough workouts that season, which was my previous PR in the open 400!
doing the fast sprints to keep the speed + adding in tempos, controlled intervals, and even long runs as the season progresses is a good way to build endurance. just structure your training so you are fresh for the speedwork. and keep the tempos/intervals/long runs controlled so they don't run you down.
and don't listen to people who say "distance training kills speed". incorrect. not training speed kills speed. get fitter + get more endurance (while maintaining the speed) and you should crack 50 for 400m.
The formula I use is to take the best 200 and add 2 seconds and then double it.
400m wrote:A sub 50 400?
A sub 49 400?
Considering that I'm primarily an 800 runner. Right now my 200m pr is 24 high, but this was immediately after 800m race and this year I have already run 24 without any speedwork. I live in minnesota so i have only been doing runs indoors. My 400 pr is 52.
Thanks
pure maths
43.00 = 19.25
44.00 = 19.75
45.00 = 20.25
46.00 = 20.75
47.00 = 21.25
48.00 = 21.75
49.00 = 22.25
50.00 = 22.75
if your 200 is anywhere in realm of 400, you are running wrong event...
ventolin^3 wrote:
400m wrote:A sub 50 400?A sub 49 400?
Considering that I'm primarily an 800 runner. Right now my 200m pr is 24 high, but this was immediately after 800m race and this year I have already run 24 without any speedwork. I live in minnesota so i have only been doing runs indoors. My 400 pr is 52.
Thanks
pure maths
43.00 = 19.25
44.00 = 19.75
45.00 = 20.25
46.00 = 20.75
47.00 = 21.25
48.00 = 21.75
49.00 = 22.25
50.00 = 22.75
if your 200 is anywhere in realm of 400, you are running wrong event...
That is far from "pure math". That is more like "ego math".
ventolin^3 wrote:
400m wrote:A sub 50 400?A sub 49 400?
Considering that I'm primarily an 800 runner. Right now my 200m pr is 24 high, but this was immediately after 800m race and this year I have already run 24 without any speedwork. I live in minnesota so i have only been doing runs indoors. My 400 pr is 52.
Thanks
pure maths
43.00 = 19.25
44.00 = 19.75
45.00 = 20.25
46.00 = 20.75
47.00 = 21.25
48.00 = 21.75
49.00 = 22.25
50.00 = 22.75
if your 200 is anywhere in realm of 400, you are running wrong event...
Damn. I was running the wrong event.
At 49 I ran 23 low and at 48 I was running a very high 22. As an 800 runner you need to make sure you are on an olympic lifting and squat program with a strength coach. I assume you are already doing pure speed work (separate from anaerobic/lactate work)