If any of this is real...
Run 3x3x60m on grass, 90 secs between reps, 5 minutes between sets. Over the next weeks drop the 90 to 75 and then 60. Run smooth and fast.
On a different day do 3x3x100m same rests, on the track. Over the next weeks, go to 120s then 150s. Just smooth, around 16 secs per 100 pace.
After all that do some workouts like 250, 220, 180, full blast and full recovery, like 15-18 minutes. Also try 250+150 hard effort with 60 secs rest.
coachrc wrote:
Uh, 126 lbs isn't light for 5'6".
115 is light for 5'6".
Gotta fix form before doing sprint workouts and that’s more important than a 200 or 400 time.
Iowa800 wrote:
To start with:
Accelerate and hold 90 percent of your max speed while staying relaxed in the face and hands. Keep the jaw unclenched and let the the muscles jiggle while sprinting.
You, with that handle, should know it has nothing to do with being relaxed.
He needs to hate more. Hate everything. Hate everyone. His 400/800m times will drop.
You have no specific endurance for 200 meters and 400, me had same problem when I was 15 y, but only with the 400, I could run 800 meters at about the same speed I did one 400. (12.5 100 meters, 24.6 200 meters, 61 seconds 400 meters, 2.04 for the 800).
22 year old running dude wrote:
Been stuck between 61.5 and 62.7 sec for 2 years now. My 60/100m are good (top end speed) and my endurance (800m to half marathon) are good.. so it isn’t a speed nor a stamina (lack of fitness) issue.
But my 200 and 400 are p!ss poor. I have PRs of 29 flat and 61.5 ALL OUT, I cannot push any harder especially on the 200 but yet I should be faster, much much faster, why is this so? When I am racing at top speed, my fast twitch fibers die out extremely fast but they feel very powerful just just a couple of seconds
Is it possible that I have a lot of type 2 fast twitch fibers plus also a lot of slow twitch but I lack type 1 fast twitch? And that’s why my 200 and 400 are dismal?
As others have probably said by now (haven’t read past this), your 100m time is inaccurate.
The only sub-5 1600m kid that I have coached who ran an official FAT 100m had 12.69/4:57 PRs. He regularly split 54 in the relay.
The start or finish if his 100m race was in da rong place.
Nobody with 12.4 FAT timed 100 speed run 29/61
It's a bit like the time people were posting here that Bekele ran the last 100 in the World Championship 5000 in 2009 in 11.4. It never happened. They measured the time he ran down the strait which was way short of 100 meters.
coachrc wrote:
Uh, 126 lbs isn't light for 5'6".
What? He's emaciated.