I am 14 years old old. I want to break 2 for the 800m, and this is probably the minimum speed I need. Can it be done in 4.5 months?
Hand timed:
100m 13.5
200m 28.5
5k 22 min approx.
I am 14 years old old. I want to break 2 for the 800m, and this is probably the minimum speed I need. Can it be done in 4.5 months?
Hand timed:
100m 13.5
200m 28.5
5k 22 min approx.
no you are not fast enough. you need at least a 26 in the 200 to break 200, unless you are an aerobic beast, which is not the case.
Your 5K time makes me think that you probably shouldn't be focussing on your 400m speed right now. Focus on building a base and developing aerobic fitness over the winter, then set your sites on improving your speed.
Even if you could run 54 today, I just couldn't see that translating into a sub 2 800m until you have a bit better aerobic development.
Okay cool thanks. Yah I dont really train aerobic system yet. I will though.
To keep it short, most likely not. I suggest to develop an aerobic base as others have stated. I didn't break 54 until I had high 24 second 200m speed.
You stated you are only 14, as you progress through years of training and puberty, you will become faster. Keep working and don't be lazy in the off season
You're funny. When I broke 2 and ran 1:57 I also had a time of 15:22 for 5k and 55 for 400m. You cannot expect to run faster than 58-60 for 400m with those PRs.
Need to increase your endurance. Look up Arthur Lydiard. A good winter base plan for a 14 year old.
Sun 90 min steady
Mon jog plus strides
Tues 30 min jog + 16 x 200m up a grassy hill
Weds jog
Thurs hilly fartlek run over a hilly course plus strides
Fri jog
Sat 1k x 5 plus 5 x 200/300 during winter months do it on a grassy field
Double as much as possible
Hmmm, let's see.
The kid is 14. Haven't you all considered he might not have the maturity to handle what some of you are suggesting?
Thumbs up to those that recommended developing an aerobic base.
Libertarian vegan wrote:
Need to increase your endurance. Look up Arthur Lydiard. A good winter base plan for a 14 year old.
Sun 90 min steady
Mon jog plus strides
Tues 30 min jog + 16 x 200m up a grassy hill
Weds jog
Thurs hilly fartlek run over a hilly course plus strides
Fri jog
Sat 1k x 5 plus 5 x 200/300 during winter months do it on a grassy field
Double as much as possible
I like Lydiard but I don't remember him recommending such a schedule for a 14 year old. I could be wrong though. Please reference where he did?
The Friday workout in my opinion is not beneficial to someone of that age. 5x200 after 5x1000? A great workout but he is too young. What pace? Rest period? I know Lydiard was fuzzy on those details but I think this kid needs some good direction.
^^^^^^ 1 year ago I couldnt run under 70 for 400m . Couldn't even jog 30mpw without breaking down and overtraining. Kyle dont worry about anything but being consistent and recovering for now. I know you're ambitious and want to kill it but it is a process. DO strides 6-8(50-70%) after easy runs. DO some 5k paced workouts(please dont go faster than pr pace.) e.x. 8x400m @5k pace w/2min rest/6x800s @ 5k pace w/4 min rest etc... do some 200s/400s at mile pace( 12x200s @ mile pace w/200m walk recovery. 6x200s @Mile Pace w/200m walk rest then take a 4min recovery and do 6x400s @5k pace with 2 min recovery) Some 800m pace wrkt(10x200s,6x150s etc)
S:45 min easy run + strides
M:30 min easy run + strides
T: A 5k/mile/800 pace wrkt(Please go on pace, ik you want to feel like big boss but cool it sometimes)
W: 35 easy run + strides
T: 20 min tempo(Should be a pace you can keep for an hour) I would go 7:40 pace from ur 5k pace.
F: 30 easy run + strides
S: Core and pushups
I think this would set you up well for a good outdoor season. Don't worry about being specific or anything for now. Just work on getting out there. Casually add 5 or so min every other week to some easy runs. Good luck Man :)
Yes look into my mixed zone training for 400/800 online on youtube or you can pick up an 800 plan in my book the Sprinter's Compendium. In it I have a plan that is three months long. On hard days you need to rotate workouts that help a 400 meter athlete and a 1600 meter athlete. As you reach the end (last month) the focus should be the 800 until the end peak season.
Ryry wrote:
Yes look into my mixed zone training for 400/800 online on youtube or you can pick up an 800 plan in my book the Sprinter's Compendium. In it I have a plan that is three months long. On hard days you need to rotate workouts that help a 400 meter athlete and a 1600 meter athlete. As you reach the end (last month) the focus should be the 800 until the end peak season.
Again, if this athlete is prepubescent than the highly anaerobic work will not work for him. I'm guessing your system has this?
Grammar police I meant "then"
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