A 15yo running a 50mpw and getting injured?
What sort of training are you intending on doing? How do you get up to 50mpw? Is it just 10 miles per day for 5 days a week, or something more scientific?
A 15yo running a 50mpw and getting injured?
What sort of training are you intending on doing? How do you get up to 50mpw? Is it just 10 miles per day for 5 days a week, or something more scientific?
A 26 second 200 pr equates pretty well to a 54 second 400. Double your 200 time and add 2 seconds. So you should be doing 200 repeats in 28 (what you would conceivably finish your 400 in). Also 300 intervals at a slightly slower pace think 30 second 200 then finish, shoot for 45. Over distance is important too, 500 or 600 repeats but they need to be crisp. 3x500's in say 75-78 (15-16 100 pace)and 600's in 1:48-1:50 (18 second 100) range.
in 1976 I ran 46.4. 10.3 blah blah. I've coached successful olympic athletes and high schoolers.
You're 15 years old and have a stress injury. Your problem is not, not doing the right workouts, its likely doing too much.
At 15 you will get fitter and stronger each year. Even if you stayed in bed. High School coaching is usually about occupying your mind at the end of the school day. Most of them have a goal to only wear you out.
You will get better each year without them. Or with them.
So you need to ease off a little and learn how to keep yourself fit and healthy. That means backing off when you feel it wearing your down. And learning about the event. 12 seconds isn't bad for the 100 at your age. You may not even be an 800 runner. Let your body develop without the whip. Learn about rhythm running.Try to develop balance and strength, and learn about running efficiently. Learn how to race. And pay attention to your competitors and the way they race. Cos racing is all that is important. (Unless you are 40 years old)
When you can do that you can lengthen the distance and increase the speed.
You have already developed a common injury. Hopefully its an artifact of growing older, rather than overuse.
Don't be in such a hurry that you spend half the season on the injured list.
Awesome wrote:
A 26 second 200 pr equates pretty well to a 54 second 400. Double your 200 time and add 2 seconds. So you should be doing 200 repeats in 28 (what you would conceivably finish your 400 in). Also 300 intervals at a slightly slower pace think 30 second 200 then finish, shoot for 45. Over distance is important too, 500 or 600 repeats but they need to be crisp. 3x500's in say 75-78 (15-16 100 pace)and 600's in 1:48-1:50 (18 second 100) range.
Double 200 time + 2 seconds? You're dreamin.
Double + 3 is very good, double + 4 still good, unless you're particularly awful over 200. Michael Johnson was double + 4.6 and he's a pro, so how can someone this age go double + 2? 19yo Aussie Steve Solomon is about double + 3, and he's more a 400 type than a 200 type like Johnson.
Yes, you are correct I did mean 4 seconds, which would put his potential 400 pr at 56 which is also his goal time. Thank you for correcting me.
This would also mean that the goals for the suggested workouts would need to be adjusted a little slower as well. For example the 200 repeats should be in 30 not 28 and so forth.
Coach Gyau wrote:
How old are you and what is your best 200 meters? If you need a good training program, post your e-mail up. I ran a 47.2 > 400 on my college relay team.
My email is
vishal.aurora00@gmail.com. My best 100m is 15 200 is 32 my 400 is 103 and my 800 is 2 mins 38 and 1500 5 mins 44. I am a middle distance runner. I desperately need a training program because my training Is currently random.
I would like a very good program that I can improve and get in the 40s for the 400m
noahreut21@midlandps,org is my email i am 15 and run a 24.2 200 and a 53.9 400 and am looking for a training plan please.
noahrg4 wrote:
noahreut21@midlandps,org is my email i am 15 and run a 24.2 200 and a 53.9 400 and am looking for a training plan please.
Hi Noah, don't know you at all but those are great times - congrats.
Clyde Hart's speed endurance is the bible of the 400m. Start there.
400msucks wrote:
Next year in track, I would like to specialize in the 800m. The only problem is my 400m time is too slow. As a mid-distance runner, I am not sure how to get my 400m time faster. Should I just train like a sprinter and do 100s and 200s for speed? When I do 400m repeats should I sprint them or use the mid-distance mechanics I will be using for the 800m? If I only run a 1:03 400m now can I get it down to a 56 by April?
Did you ever break 60?