Sub - 60 400m thread

Managed these goals (or close enough) on Wed.

400m = 64.56

200m = 29.15 (2.9m/s tailwind, equivalent to 29.33 without wind apparently)

29.33 equivalent is decent for now. If you adjust for wind, I've gone 29.87, 29.62, 29.33 in the 3 races this year. 0.55 improvement in 6 weeks, without much dedicated speed training.

I don't have another outdoor race until likely May, but will be training hard until then. I think taking off a second by then, or maybe more, is reasonable for 200m.

Managed these goals (or close enough) on Wed.

400m = 64.56

200m = 29.15 (2.9m/s tailwind, equivalent to 29.33 without wind apparently)

29.33 equivalent is decent for now. If you adjust for wind, I've gone 29.87, 29.62, 29.33 in the 3 races this year. 0.55 improvement in 6 weeks, without much dedicated speed training.

I don't have another outdoor race until likely May, but will be training hard until then. I think taking off a second by then, or maybe more, is reasonable for 200m.

As brief update, I've been running hill sprints, 30m flys, and a 5*200m workout with 4m30 rest for the last few weeks (combined with many other workouts to target the 800m). Currently at 31, 32, 31, 31, 32 for the latter workout, but it is coming down quickly. Hoping to hit them all in 31 next time, and get down to doing them all in 30 by Xmas. If I can pull that off, I should be close to 60 (and perhaps around 2:16 for the 800).

For anyone still chasing this goal, thought I'd bump with an update from about a month ago. Time-trialled 400m solo and ran 64-mid. This is equal to my best since coming back, but that was set in a race with competitors, when I was less fit. Hopefully that time trial indicated 62-63 or so. Started at 68 in May. Hoping to continue this trajectory and crack 60 within 1y of training.

Great job! Keep challenging yourself!