how to improve 100m-400m speed as an 800m runner?

Training Advice/Discussion

6 years ago 02/13/2018 8:39pm EST

Hi guys, I like running the 800m but I feel my speed is or is going to end up really holding me back. I run about 27.5 plus or minus .1 seconds in the 200 and 13.15-13.2 in the 100m. How do I improve my speed? My plan is to build a base from mid February to late April and to peak in June and go for a pb. How should I go about improving my top-end speed and 100m-400m time in the next 12-16 weeks? Would really appreciate any help or insight

Ideally I was hoping to be running closer to 26.0, 56 and 12.6 or so by June but would be very pleased with just going under 27,13, and running around a 59.

6 years ago 02/13/2018 8:45pm EST

re: slow as fuuuuuuuuuccckkkk

*Short hill sprints of ~8 seconds. minimum 2.5 minute rest.

*Lifting. Typically heavier weights with lower rep ranges.

*Core and stability

*Strides after your easy days 2-3 days a week. 4-6 of them X 100m. Start the stride slow and build speed throughout until you're running pretty quick by the last 1-2 seconds. Focus on form and being relaxed.

Those are some easy ways to do it while building your base. You could certainly add in sprint workouts but the above will be a good start for building a speed 'base'.

6 years ago 02/13/2018 9:31pm EST

re: ThatAverageRunner

thanks for the great advice man, will make sure to incorporate these routines into my practice. Also, I'm not sure how to warm up for a 200m sprint or any sprint; is there a general routine that gets you as ready as you can to run your fastest on that particular day?

6 years ago 02/13/2018 9:34pm EST

re: slow as fuuuuuuuuuccckkkk

Insanity X workout:

sprint till you pass out.

Repeat three times.

simple. effective. fool proof.

Look up Central Governor theory, then kick that gov's ass.

unlock TRUE potential.

6 years ago 02/13/2018 9:34pm EST

re: slow as fuuuuuuuuuccckkkk

From my one day of experience. A 2 lap jog + Dynamic Drills + 6x110m strides + 10m,20m,30m,40m @95% gets you ready for a hard workout.

6 years ago 02/13/2018 10:22pm EST

re: RejectJogger

guhvna- lol, i wish my inability to sprint faster was a result of me being a pu$$y but I gave everything I had for those times. I think it's simply because I lack power and am sl0w as that last piece of turd that just hangs on and won't drop no matter what

reject jogger- that sounds like a good warm up routine, will keep that in mind, thanks bro

would appreciate further input/advice :))

6 years ago 02/14/2018 6:59am EST

re: slow as fuuuuuuuuuccckkkk

Hey dude check out the Sprinter's Compendium . Elitetrack.com and speedendurance.com

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

how to improve 100m-400m speed as an 800m runner?

Of General Interest

This thread has already been deleted.

You have been subscribed.

how to improve 100m-400m speed as an 800m runner?

Follow ThatAverageRunner

Block ThatAverageRunner

Follow RejectJogger

Block RejectJogger

Follow Ryry

Block Ryry

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.