I am a boy going into my junior year of high school. I want to know what training i can do to go sub2. My pr's are
400- 57
800- 2:11
1600- 5:06
I am a boy going into my junior year of high school. I want to know what training i can do to go sub2. My pr's are
400- 57
800- 2:11
1600- 5:06
One word, XC. Then during the off season get a base, (your 1600 is poor with that 800m time) , but also work on your speed, you need at least a 55 to go sub 2.
Zen Wolf wrote:
One word, XC. Then during the off season get a base, (your 1600 is poor with that 800m time) , but also work on your speed, you need at least a 55 to go sub 2.
While possible to go sub-2 with a 55 quarter, most will need a 53.xx.
Ermmmmmm wrote:
While possible to go sub-2 with a 55 quarter, most will need a 53.xx.
That makes about as much sense as saying most sub-1:44 guys will need a 45.xx.
No way do you need 53.xx speed for a sub-2, most elite women can break 2 and do not have that speed.
As others have pointed out you are just too slow in the 400m and your 1600mtime indicates you are not doing enough speed endurance work. You need to work on your sprinting mechanics (see your sprint coach) and speed endurance.
At your age knocking 11 seconds off your 800m that easy as you have likely already matured physically (ie. Puberty) it's going to mean lots of work.
You need to go 54 secs or quicker for 400 or be able to do several reps of 200m between 25-28 secs and also be able to do at least 8 miles at a good even pace without dropping dead.
Yea ok, phoebe wright, we know this is you
Parbuster wrote:
As others have pointed out you are just too slow in the 400m and your 1600mtime indicates you are not doing enough speed endurance work. You need to work on your sprinting mechanics (see your sprint coach) and speed endurance.
At your age knocking 11 seconds off your 800m that easy as you have likely already matured physically (ie. Puberty) it's going to mean lots of work.
He's right. It's gonna be hard, but it's not impossible. Freshman year my PR was 2:13.34. Sophomore year my PR was 2:00.15, and I only grew an inch (6'0-6'1). My 400 time is 51.32, and I never actually ran a mile at a meet, but it was probably around 4:50? I would focus mainly on speed training. Lift 3 times a week on do some bleachers or hills, but talk to your coaches about getting a good training plan down. A 57 400 isn't gonna cut it. I would shoot for a 4:40 mile next year and a 53 400. That should get you right around sub-2. Good luck!
Bump
How could i get my 400 time down?
Sub2 possible? wrote:
How could i get my 400 time down?
Do 400 training.
Honestly, this is the correct answer. Clyde Hart gets mentioned a lot, but here it's really appropriate. It has a good aerobic component. Try doing it for a while. Just keep doing your weekly long run though.
http://www.usatf.org/groups/coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf
400m800m wrote:
Honestly, this is the correct answer. Clyde Hart gets mentioned a lot, but here it's really appropriate. It has a good aerobic component. Try doing it for a while. Just keep doing your weekly long run though.
http://www.usatf.org/groups/coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf
Agreed, I see that Clyde Hart training as more 600-800 training. You can do that and add some aerobic work.
How can anyone set a 400 program with no speed development component for most of the year?
Sub2 Possible? wrote:
I am a boy going into my junior year of high school. I want to know what training i can do to go sub2. My pr's are
400- 57
800- 2:11
1600- 5:06
Keep training as you get older you will get faster and build endurance (which you def need to work on)
You will need couple of yrs to do it
I was in pretty much the exact same situation as you last year in terms of times. I did xc in the fall and ran 17:27 but I realized after the season that I needed more sprint training. I ended up running a 53.5 and 2:01.26. You need to do plyometric exercised and other speed mechanic exercises.
What type of plyometrics did you do?
You should do speed bounding, I'd put that no.1. You can do it up a hill even.
Also speed hopping.