good news is i will be able to grab my spikes this weekend, so will have them on for the 200m next time.
Ok! Looking forward to workout results.
1x400 all out with spikes.
You are welcome.
well, you are correct.
i got impatient/anxious now that i have my spikes, felt fresh tonight and ran a disgustingly positive-split 59.2 (approx 26/33)
deciding whether to do some more workouts and try to run a 57, leaning towards yes at the moment. i might as well have been walking from 230-280, and then did a distance runner's kick in.
I would recommend 1 x 200 with 30 seconds to 1 minute rest at about 95 percent speed (faster than your 400 meter pace).
Then 150 meters all out.
Then rest for 20-30 minutes and repeat.
On other days do something like 3 - 5 150 meter run at 200 meter pace (pretty much like 95 percent) with 8 - 12 minutes of rest. Before you do this, I would work on your starts a bit too, maybe like 2-3 reps of 20 - 30 meters with full rest.
Then on other days I would do something like 200 meter 90%, rest 3-4 minutes and repeat 4 - 5 times.
If you want you could do something like 2-3 300 at 92-95 percent of your best time with 20-30 minutes rest but those are a real pain, especially if you are just starting out as a 400 runner. Since you're about 56-57 second 400 runner, you are going to build up a lot of lactic acid and your 3rd or even second rep quality could be greatly reduced, even with 20 minutes of rest.
a good workout can be:
300m under 45
1 min rest
150m under 22.5
45 sec rest
100m under 15
50m max speed (under 7.5 is really good)
if you are able to run this work in my opinion you can run a sub 60
you have to run all reps at the same pace, 15 sec, not too fast. only the last rep can be run at the max speed.
ps. the rest is so important!
i forgot one thingh, this workout can be very brutal.
you can also run a 250/150/100/50 if you don't love destroy your body in training sessions
You ran a 59? Great! My six-week suggestion probably would have gotten you down to 55-57, I would guess. (Based on your 59 and given that you were able to go out in 26)
To me, it seems like you clearly have the speed to break 55 if you want. It would take a little time, but doable I think.