So for and AVERAGE distance runner, not some elite endurance runner
If You want sub 53 race time, You need these race times(from blocks, electronic measurement, legal wind)
24.40-24.9 200m, and for that 100m time should be 12.20- 12.50 in race.
So in training run with hand measurement 100m time of 11.4- 11.8
Also, 5k training doesn't translate well to sprint endurance needed on 200m. Good sprinters will loose less speed than 5k guys on straight.
Usain Bolt has 100m pb of 9.58. So in training flying 100m should be around 8.5s. And with that, he couldn't break 19s on 200m.
You simply can't run 100m in training and double it for 200m.
The OP asked about 100 amd 400, not all of this on the fly stuff which is much different. I hold every school record in my high school from 100-3200. I had 53 kids in my graduating class. I don't recall every one down to the hundredth but recall pretty closely.
100-12.7
200-25.2
400-53.1
800-1:59
1600-4:19
3200-9:35
12.5 standing start 100m ability got me to 52.75 400m in what i felt was a perfectly measured race effort. During the same cycle I ran 25.1 in a horrific 200m effort.
AvergaeJoe wrote:
How fast would I realistically need to be in the 100m and 200m to run a 52.99s 400m (or faster) as a distance runner 1600-5k
I never ran 400 but I think I could have run 50 or 51 (I ran 38.x multiple times at the end of workouts for 300, on tired legs). was able to hit 12.2 for my fastest flying 100 at age 20. then I moved to exclusively doing strides on roads (15s instead of 100) or just never timing flying 100s on track.
Couple of people I knew, of varying speeds:
52.8 4x400 leg (flying) - 1:59 800 - couldn't break 28 200 at the end of a workout
1:53 800, 48 4x4 leg - ran 23.9 with tailwind end of (easy) workout, 24.5 end of moderately hard workout
1:52 800, low 8:0x 3k - 25.7 at end of workout but didn't seem all out
You’re not a sprinter so run an occasional hard 400m in practice, or a relay leg, and you will run what you run. Horsing around with sprinting 100m might result in tweaking a hamstring.
Id say a flying sub 12.5 is enough to dip under 53(with anaerobic training for 400 though).
For our mid distance group that is enough.
Distance runners have slow starts and acceleration but carry their topspeed often better than pure sprinters. Most of the guys in our group can simply double their 100 fly for a 200m fly before slowing down.
I can run 11.8 flying and 24 low for 200 flying... with anaerobic prep i can run sub 52 no problem....
Do one day short max flys with max rec, on day some plyos + lifts and one day short hills. Do this after a warmup and then your distance workout. Speed increases slow and you need to be fresh, especially for maxflys
I hand timed myself at 12.3 for a jogging start 100m a couple weeks before I ran 1:56 for 800m as a 1600-3200m guy. I came through 400m in that race in 56.x, so I imagine 53.low or possibly 52.high was possible in an open 400m.
Tbh, as a distance guy, the first 200m of the 800m always felt like 98% sprinting to me. I think i could have improved my time at that event a lot just by working on top end speed.