Basic training week for 400-600-800, help me make adjustments!

i think deadlifting is highly underrated/underprescribed for 400/600, i see you are lifting already, but i would do deadlifts twice a week. even if you're not doing any other weights on your extra deadlift day. i feel they made a huge difference for me in getting from 52 down to 50.

also this workout:

Saturday- 1 mile WU 6x1k @3:10-3:20 with equal rest and 1 mile CD

that sounds tough, did you actually hit close to 3:10 for all 6 reps? if so i think you're probably in better shape than 2:05.

flvmmox wrote:

i think deadlifting is highly underrated/underprescribed for 400/600, i see you are lifting already, but i would do deadlifts twice a week. even if you're not doing any other weights on your extra deadlift day. i feel they made a huge difference for me in getting from 52 down to 50.

also this workout:

Saturday- 1 mile WU 6x1k @3:10-3:20 with equal rest and 1 mile CD

that sounds tough, did you actually hit close to 3:10 for all 6 reps? if so i think you're probably in better shape than 2:05.

Went 3:10-3:14-3:20-3:18-3:16,

Rest may have been a little too long towards the end.

Who knows? That took just about everything I had and I’m getting gassed on runs longer than 5 miles so I think that may just be the speed reserve talking

Are you a high school runner? Are you a European club runner? I would like to hear about your program. I was a D-2 guy. My coach had 46.xx F.A.T. guys out for XC. My coach was flexible with 400m guys. If it wasn't working out for husky 49.xx 400m guys, my coach didn't push it. Unless you're a female with those times, interesting for your coach to tell you you have a XC exemption. Female right? Regarding workouts: My coach tried to have every 400m swing d!ck out there with XC guys for a 6 x 1/2 mile workout, usually once a week, maybe once every two weeks with XC team doing 6 x 1/2 mile on rolling terrain.

I’m going to be running for a D1 team ranked only about at the top of the bottom 30th percentile, not for the title but because I like the school and I want to keep running.

I am pretty big, about 168-172 Lbs regularly at 6’0. He did have me building for XC but I was injured and then XC was cancelled, so it looks like a lost cause to try and salvage my distance work only to run 16:30, 27:30 and 34:30ish over the distances. He feels my sprint speed indicates the possibility of low 1:50s and sub 50 with the right work over the next year or so.

Spend less time jogging.

Spend more time in varied paced training, in gears which feel natural to you.

No real reason to run XC.

CopperRunner wrote:

I’d like to be in the ball park of 49-50 /1:26-1:28/ 1:55-1:58 shape by the time indoor rolls around

Training looks good but for what it's worth, this speed profile doesn't really make sense. If you can run 49/50 and 1:56-1:58, I'd imagine you running closer to like 1:22 or 1:23. To run 1:55, you should be going through 600 around 1:26 lol

ligmated wrote:

CopperRunner wrote:

I’d like to be in the ball park of 49-50 /1:26-1:28/ 1:55-1:58 shape by the time indoor rolls around

Training looks good but for what it's worth, this speed profile doesn't really make sense. If you can run 49/50 and 1:56-1:58, I'd imagine you running closer to like 1:22 or 1:23. To run 1:55, you should be going through 600 around 1:26 lol

I guess that’s true haha. I’m just coming out of highschool and only have ran 600 all out 3 times so I’m just not super familiar with the distance and what I’m capable of

I am an advocate of high school XC being more efficient and more inviting for 400/800 athletes, 3000m high school XC for both genders. The sub-9:15 3200m guys would still be state XC champs if 3K hs XC. I am an advocate of college XC at all levels for both genders, 5K XC. There are gals & guys out there who specialize in 400m in high school with hs personal best of 51.5/57.0, male & female, athletes who never participate in hs XC. If college XC were 5K, college XC would be more inviting to these athletes. These 51.5 400m high school males and 57.0 400m high school females may be potentially great 800m athletes.I know Jessica Simpson has earned medals at 1500m. I know Jim Ryun, Steve Scott and Matt C Jr. have earned international medals, 1500m. Contrary to the views of founders of this site and many of the posters here, U.S. is a 100m to 800m nation, including high hurdles and intermediate hurdles.