Is this a good workout for me? Am I doing it too slow or too fast.

Steve Scott, lasse viren and Seb Coe would often do 20-50 x 100m reps.

Ok more knowledgeable people than me will comment as I am no sprint coach but even I can tell you are training for a long sprint like a distance runner. Maybe too much volume and too little rest. Sprinters take complete recoveries between reps -- minutes, not seconds -- like 3 to 5 minutes maybe more. That workout is more like a speed endurance workout.

I am working on speed endurance for the 400 as I feel like it will help my awful mile time which is a few hairs under 7.

My best 100 is 14 flat so based on that, I should be able to run about 65 for a 400 but I can't even get close.

We will need pics to give an accurate determination of the work out.

There are better workouts for the mile. Training for the 400 is not the same as training for the mile. If you want to run a good mile, train for the mile. Going by your description, you lack aerobic strength. What is your current training program like?

I will do about 3 runs a week between 30-45 minutes at a relatively easy and controlled pace which normally ends up being about 9:40 minutes per mile pace. Sometimes I will go for 2 hour mountain bike rides in the hills. (Base 3-4x a week)

The other days of the week I will do high intensity work (3x a week)

8-10 uphill 200s @ 7:00 pace or 8 uphill 400s at 7:40 pace.

Or

8-12 x 400 on flat ground @ 6-6:40 pace

Or

10-15 x 300 @ 5:30 pace

Or

6-8x800 @ 7:30 pace

I also do bench presses 2x a week and weighted squats 2x a week. Relatively light (20-30kg) but high reps.

Tina1977 wrote:

I will do about 3 runs a week between 30-45 minutes at a relatively easy and controlled pace which normally ends up being about 9:40 minutes per mile pace. Sometimes I will go for 2 hour mountain bike rides in the hills. (Base 3-4x a week)

The other days of the week I will do high intensity work (3x a week)

8-10 uphill 200s @ 7:00 pace or 8 uphill 400s at 7:40 pace.

Or

8-12 x 400 on flat ground @ 6-6:40 pace

Or

10-15 x 300 @ 5:30 pace

Or

6-8x800 @ 7:30 pace

I also do bench presses 2x a week and weighted squats 2x a week. Relatively light (20-30kg) but high reps.

Do you do a long run? I think you would benefit from a simple program that goes as:

M - easy run 20-30 minutes

T - higher volume, shorter comparative rest workout such as 4-6 1k, 1200s with 2min rest or a 4mi tempo followed by some 200s. If you can't do the 200s, then you ran the tempo too hard.

W- recovery jog 20-30 minutes.

R- easy(run or swim or bike) or rest day

F - do what you wrote earlier, short distances, with equal rest. You can do repeats up to 600s.

S - easy jog 20 minutes

Su 7 -10mi long run, preferably on trails or hills.

I'd suggest strides in the grass after easy runs. You can lift heavy on hard days and lighter/less on one of your easy days.

LOL. I cant believe anyone is responding to this troll.

A good workout for the 400 is 12x 100 with 300 meter jogs.

For more stamina, do 3 sets of them with 10 minute breaks in between.

Tina1977 wrote:

I am working on speed endurance for the 400 as I feel like it will help my awful mile time which is a few hairs under 7.

My best 100 is 14 flat so based on that, I should be able to run about 65 for a 400 but I can't even get close.

Tina1977, you cannot train for the mile and the 400m simultaneously. The training approach is very different for these two events.

What is your goal? Is it to race 400m in 65 or is it to run a faster mile?