Anyone actively training for this? I want to train for the mile too, but how do you work 400m training into your mileage?
Anyone actively training for this? I want to train for the mile too, but how do you work 400m training into your mileage?
Currently training for the 4, from a long to short approach. Milage approximately 30 a week, that may seem low, but milage number is just that, a number, it is what you do with that number that is important.
I have 3 main workouts a week, 3 days of easy to moderate running, and an off day.
My three workout days consist of:
a hard aerobic power day, (3K pace) or speed play, or some tempo running. Point is, upbeat, aerobic...
A day of hills, alternating weeks between long and short, I generally double on this day, doing hills in morning and moderate short tempo in afternoon.
A day of intervals at what I would guess to be my 1500m pace.
My moderate runs are 40mins usually, and are not slow, but comfortably hard.
Coming into May, (about 6 weeks out from racing season) I'll replace the hills with actuall work on track at 800m pace and faster...
I do not respond well to a lot of special endurance work, so have to be careful how much I do.
You're "training" for the 400 by running 30 miles/week?
ohhhhh kayyyy wrote:
You're "training" for the 400 by running 30 miles/week?
Exactly?
I think he must be pulling our legs.
former46sec400guy wrote:
ohhhhh kayyyy wrote:You're "training" for the 400 by running 30 miles/week?
Exactly?
I think he must be pulling our legs.
Edwin Moses ran more than that
It's understandable trying to train for the 800 and back door the 400 but the mile to the 400 are way too different. If you were to do this early on this season (fall) that would be perfect for base. Currently I'm training for the 800, but I have somewhat of a good turnover which is why I'm a 800/400 runner. Base is good for the 400 but too much mileage will only help the aerobic portion, and too little mileage will only help the anaerobic, you'll need find the happy medium that can target both energy systems.
Well let me explain: I'm not really planning on specializing in either. I'd like to have the stamina to pull off a 400 800 double (and the speed to run both fast), or enter a 1500/mile and run tactically, draft and use my kick. There are other athletic pursuits I'm interested in outside of running, so finding a happy medium to build both energy systems is exactly what I would like to do.
What seems odd about the 30 mpw posted is that there is no sprinting or easy aerobic running. To me, running slow is useful because it improves aerobic fitness without leaving you unable to do a good speed workout. 25-35 miles per week does sound about right though (not for a 400m specialist but versatility).
How about working on speed (hill sprints on road, accelerations on grass, sprint tempo and speed endurance on track) M-TH with drills, warmups and cooldowns. Then doing an easy run Friday, long run on Saturday, medium length run on Sunday? Kind of separating the training to allow adaptation, with the higher volume of sprint work offering some cardio itself.
I'd also be doing some weight training and swimming. The above is more hypothetical as I don't see myself sticking to a strict schedule, but what would be the pros and cons?