Distance runner to sprinter?

Training Advice/Discussion Sprints

8 years ago 04/15/2016 9:50pm EDT

I'm a 1500/5K guy with PRs of 4:52/19:23. Yes, I know I sucked, but I kept at it for many years.

I've graduated college and am now thinking that I may be a better sprinter than distance runner. I did some sprint training and brought my time down from 14.0 HT in January to 12.84 FAT last week.

If I keep working at it, do I have a realistic chance of running a sub 12 FAT 100 and a sub 53 400 by next April? What's the typical improvement curve like?

Also, are there any distance runners here who became decent sprinters?

8 years ago 04/15/2016 10:01pm EDT

re: wannabe sprinter

Up through soph year of college, I was an 800m runner.

5000: 16:21

1500: 4:10

800: 1:57

400: 51 low

Junior year I switched to the 400m and ran 50.04 that year. I was disappointed with this and quit my senior year.

6 years later I found myself bored so became a decathlete. I ran 11.98 my first meet. Ended up at 11.7 that year. Next year ended up at 11.6. This past year I ended up at 11.5. We shall see about this year.

I'm not sure if that is a "typical progression" or not, but it was my progression.

One thing I would suggest: you have nothing to lose and might have some fun trying to improve your 100m and 409m times. It also sets up an understanding of other events, which could be useful if you want to start coaching.

7 years ago 05/02/2016 11:58pm EDT

re: runnerdnerd

runnerdnerd wrote:
One thing I would suggest: you have nothing to lose and might have some fun trying to improve your 100m and 409m times. It also sets up an understanding of other events, which could be useful if you want to start coaching.

409m time? WTF?

Anyway, a sub 53 400 will be much easier to get than a sub 12 100 for a former distance runner.

7 years ago 05/03/2016 12:20am EDT

re: wannabe sprinter

no and none that I can think of...so no and no.

7 years ago 05/03/2016 12:54am EDT

re: wannabe sprinter

I've seen guys go from running the 3 mile and mile to good 880s and 440s and in one case a very good 220. They had a good sprint coach.

With proper training and a good lifestyle it is possible to improve.

I would think in your case you would still have to run lots of miles. Sprinters still must have a "base," even if it is doing 500-400-300-200 type stuff.

Learn how to do it right and learn the many techniques of a sprinter. Do not kid yourself, sprinters work very hard at what they do. But they must also be very deliberate with technique development.

Strength training and hill running become more important as well.

Then again being a sprinter or a distance runner are not as different as people many think even though the training is different. You must find a good coach!

Maybe if you could meet with a successful college coach at least one day per week and read enormously on the subject you might have a chance.

7 years ago 05/03/2016 1:02am EDT

re: The Big Bad Leroy

Are you Black?

If not then you will never be a good sprinter. Look at any D1 4x4 or 4x1 squad.

7 years ago 05/03/2016 1:03am EDT

re: The Big Bad Leroy

Are you Black?

If not then you will never be a good sprinter. Look at any D1 4x4 or 4x1 squad.

7 years ago 05/03/2016 1:03am EDT

re: The Big Bad Leroy

Are you Black?

If not then you will never be a good sprinter. Look at any D1 4x4 or 4x1 squad.

7 years ago 05/03/2016 1:08am EDT

re: WOW amazing

Are jokes supposed to be funnier if you say them 3 times?

7 years ago 05/03/2016 6:11am EDT

re: wannabe sprinter

800m is your distance

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