400m/800m

Aerobic / Anaerobic is outdated thinking. You can have a very high oxygen delivery (98-99 percentile) and absolutely suck at the 800/400. Speed is a primary requirement. Volvo never beats Farrari.

Not clear at all that weight work will help your 800 either. It may help or hurt depending on the schedule and your current development. Far more likely your conditioning is lacking at this point.

Of all the strength options, stairs and hills are best. Squats and jump squats would be next. Intervals in the pool or incline walking are also useful. Notice my advice focuses on training hybrids which condition your power and stamina in unison. You want high power to weight, not just strength. Otherwise linebackers would dominate the 800.

Start with body weight exercises, the basic general conditioning exercises. Pushup variations, pull up variations, glute bridges, 1 legged dead lifts, crawling, and loaded carries are all you need for now.

100m to 10k it is all about hip flexor muscle size in proportion to quad size.

Subway Surfers Addiction wrote:

100m to 10k it is all about hip flexor muscle size in proportion to quad size.

First I've ever heard of this, any sources? That's obviously not what it's "all about" and you're probably trolling but I'm a little curious now

so what are some speed workouts recommended?

Arthur Lydiard

dsrunner wrote:

Aerobic / Anaerobic is outdated thinking. You can have a very high oxygen delivery (98-99 percentile) and absolutely suck at the 800/400. Speed is a primary requirement. Volvo never beats Farrari.

Not clear at all that weight work will help your 800 either. It may help or hurt depending on the schedule and your current development. Far more likely your conditioning is lacking at this point.

Of all the strength options, stairs and hills are best. Squats and jump squats would be next. Intervals in the pool or incline walking are also useful. Notice my advice focuses on training hybrids which condition your power and stamina in unison. You want high power to weight, not just strength. Otherwise linebackers would dominate the 800.

The 400 has been rated as high as 33% Aerobic. (Jim Ryun ran 47, and so did Peter Snell. Seb Coe was even faster.) The 800 is nearly 50% Aerobic.

Continue running long distances up to 7 miles for sure. Do speed/sprint development such as 50-60-70-80 meter repeats, jump rope, plyometrics, hills, bounding up hill, down hills, fast dynamic running. In everything you do increase volume and intensity GRADUALLY!!! Always get a recovery day after a workout. (Meaning the speed/sprint days) You do want to do some tempo runs ending with going at race pace. -Build to it- Learn how to run with classic form. Have a sprint coach teach you how to accelerate. This is not a complete plan!

*Overall the key to your success will be how many miles you run. Lots of them can be quite slow.

Use common sense in your total lifetime. There is more to know about running than running.

To run fast you must run relaxed. All of your workouts, tempo runs, and long runs should be ran relaxed. Anyone can be a Workout King. Only the young or uninformed do not know this.

Throw away your stop watch and just run. It's a simple thing that most people never learn. I sure never did. If I can run this spring, I won't be trying to beat my time.

Also you want to run your best at the end of the season not at the start.

stay away from the weight room. Focus on strengthening your technique.

Take some light weights and stand in front of a clock and do some arm work (running style). You can do ladders. Differing lengths and speed. Develop endurance.

Runners should stick to running. Strengthening their running action.

My view has changed in the last 40 years. I have seen many athletes overdo the strength stuff and forget that its a running race. Power to weight. Strengthen your legs with up hill work. Stride speed with down hill. Run your buttocks off. Don't get hurt.

The weight room is a social gathering of skinny guys who are more interested in how they look.