400m Offseason Training

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    SourCherry

    Member since 06/25/2016.

    1 post. Last post 7 years ago.
    7 years ago 06/25/2016 11:36am EDT

    So I'm heading into my junior year of high school right now, and I want to start picking up my off seasons. I primarily focus on 400m and 800m, but I do cross country in the fall. I'm not looking to increase my speed, but merely maintain my speed level and not lose it during cross country. Can anyone advise some workouts for me to do over the summer? I do long runs with the cross country team tuesday and thursday mornings. My 400m PR is just under 54 seconds and my 800m is about 2:10. Any feedback is appreciated.

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    Karma Police

    Member since 01/17/2013.

    2,026 posts. Last post 4 days ago.
    7 years ago 06/26/2016 5:24am EDT
    re: SourCherry

    Your 400 time is a lot better than your 800 one.

    What are you training for? If 400, you can't simply say you're not working on your speed. It's the most important thing. Is it 400, 800, or a bit of both?

    The base training for 400 and 800 is competely different. Running cross country will do little for your 400.

    For 400 you should be doing:

    - quality gym twice a week

    - speed development once or twice a week

    - 400 background endurance twice a week

    - recovery, pool, massage after gym, roller, stretching etc

    For 800 I'd say:

    - speed development once a week - light day beforehand (day 2)

    - gym once a week, light day afterwards (day 4)

    - diagonals once a week (day 6)

    - a longer run once a week, up tpo 35-40 mins, and getting faster as you go, which can be replaced after a couple of weeks with cruise intervals (day 7)

    - fartlek or intervals once a week (day 3)

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