400 meter training in winter

Hitmonlee wrote:

I'm thinking a lot of hill sprints, 200s. I had an idea to do 1000 meter progressions, getting faster each 100 meters to simulate race fatigue. Running mileage, not sure if that will benefit my 400 but just for general fitness.

Wrong place, 99.99% of the people on LR.COM could train their whole lives and not run a 54 second open 400.

Wrong place wrote:

Hitmonlee wrote:

I'm thinking a lot of hill sprints, 200s. I had an idea to do 1000 meter progressions, getting faster each 100 meters to simulate race fatigue. Running mileage, not sure if that will benefit my 400 but just for general fitness.

Wrong place, 99.99% of the people on LR.COM could train their whole lives and not run a 54 second open 400.

That's sad. I can do that right now, probably. But it would take me at least 2 years of solid training to go sub 16 so that's pretty sad, too.

I was a 400m hurdler and one of my favorite workouts to do around this time of year was: 400, 600, 400, 200, 400, 200. I would take about 5 minutes in between each interval and focus on my turnover when running. this workout would only happen about once every five days. One the other days, heavy lifting (mainly olympic lifts), plyos, usually a day for hurdle technique, and a day of 50-100 meter blowouts. The blowouts were 50% of the distance hard and the last 50% striding.

Sorry I know this post is hodge podge but just brainstorming.

Wrong place wrote:

Hitmonlee wrote:

I'm thinking a lot of hill sprints, 200s. I had an idea to do 1000 meter progressions, getting faster each 100 meters to simulate race fatigue. Running mileage, not sure if that will benefit my 400 but just for general fitness.

Wrong place, 99.99% of the people on LR.COM could train their whole lives and not run a 54 second open 400.

I can run mul tuple of those in practice with ease... and I am sure there are a few more like me even though most of the people of here are skinny long distance runners.

To the OP, why are you doing a 1000 m progression run. You need to be doing sprints. But sonce it is early in season you should be do no longer than 600m. I'm at work right now so can't say much else.

My winter training prior to running 46 was along the lines below:

Mon: Track - 3 x 4 x 25m accels (every 2 weeks getting 5m longer) followed by 12 x 150m with 50m walk recovery in 30secs.

Tue: Weights (max strength)

Wed: Core and endurance 3 x 4 x 50sec run with 30sec jog recovery, 5 min between sets

Thur: accels as Mon, 8 x 300m with 2mins recovery working up to 6 x 300m with 4mins in late winter

Fri: Weights again

Sat: Rest

Sun: Hills - initially we did 6 double hills (run up 30s down 1m and up again 30s ) with 2 mins recovery between sets

In late winter moved onto 6 x long hill (circa 38sec with 3/4mins recovery.

Good luck!

Run400 wrote:

My winter training prior to running 46 was along the lines below:

Mon: Track - 3 x 4 x 25m accels (every 2 weeks getting 5m longer) followed by 12 x 150m with 50m walk recovery in 30secs.

Tue: Weights (max strength)

Wed: Core and endurance 3 x 4 x 50sec run with 30sec jog recovery, 5 min between sets

Thur: accels as Mon, 8 x 300m with 2mins recovery working up to 6 x 300m with 4mins in late winter

Fri: Weights again

Sat: Rest

Sun: Hills - initially we did 6 double hills (run up 30s down 1m and up again 30s ) with 2 mins recovery between sets

In late winter moved onto 6 x long hill (circa 38sec with 3/4mins recovery.

Good luck!

Excellent information. Thanks. I'm not the OP, but were the 25m accelerations from a dead stop or a rolling start?

What type of mileage do predominantly 400 meter runners run per week???

Well my idea with the 1000s was to start out easy and be at a sprint by the last 100. Maybe not a good idea for winter training though. I've never done anything like 25 meter sprints on the track. I'd probably just do 30 yards on the football field, easier to measure and I like running on the grass. I'd be happy with a 55 really, but happier to surprise myself with a low 50 by summer.

Wrong place wrote:

Hitmonlee wrote:

I'm thinking a lot of hill sprints, 200s. I had an idea to do 1000 meter progressions, getting faster each 100 meters to simulate race fatigue. Running mileage, not sure if that will benefit my 400 but just for general fitness.

Wrong place, 99.99% of the people on LR.COM could train their whole lives and not run a 54 second open 400.

Are you going to take this letsrun? You're going to let someone basically say that you aren't fast? Or are you going to prepare with me this winter, to run a scorching 400 this summer. I'm not just interested in the 400 by the way. I'd like to PR at the 100- 5k, which I think is possible (my 5k is soft) So I'll be doing both really, building mileage and running speed.

Accelerations are done from either press up posistion to start or from 3 point, not a rolling start.

The principle for us in winter was to develop short speed and power and a good endurance base, moving towards 400m specific training towards the competition season (long speed and lactic tolerance).

Hope this helps