I need help.

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  • registered

    DSingh17

    Member since 11/29/2020.

    2 posts. Last post 3 years ago.
    3 years ago 11/29/2020 9:30pm EST

    I am currently 13.5 and 5'10.5 (178.7 cm). I am an athlete for my entire life, which doesn't say much lol, and I ran an untrained 400m for the first time and I ran 1:13 seconds.

    I am currently doing base running because my cardio sucks and if I get better cardio, I will def get to 1 minute because I am so tired at the end that I can't even sprint the end, also, I never recover from the first 50m where you're supposed to sprint lol.

    Can I get sub-60 by August 2021?

    Can I get sub-50 by May 2024?

    My goal is sub-60 for this year, sub-54/55 for 2022, sub 52/53 by 2023 and sub-50 by 2024. Any tips and ideas?

  • registered

    rberry

    Member since 07/30/2020.

    14 posts. Last post 3 years ago.
    3 years ago 11/29/2020 9:40pm EST
    re: DSingh17

    Hi D - you are 13.5. We do not know the answer to your questions. You will improve quickly with just about any program / workouts.

    You need to do the right type of work. Sub 60 is not difficult for most people - it still may not happen soon for you. Sub 50 will require talent and / or a significant commitment to nutrition and athleticism for a good amount of time... and a bit of talent. The fact that you are getting advice now is a plus!

    Get fit, run, lift weights, and do sprint drills. Contact me at the Colorado Track Club website if you want to discuss - no charge.

    Peace!

    RB

  • registered

    DSingh17

    Member since 11/29/2020.

    2 posts. Last post 3 years ago.
    3 years ago 11/29/2020 9:43pm EST
    re: rberry

    If you could help me, sir, I would appreciate it.

    Since I cannot afford coaching, I have to be self-trained. I will get in touch with you, and any sort of help would be appreciated.

  • middle distance champ

    Anonymous Poster

    3 years ago 11/30/2020 8:46am EST
    re: DSingh17

    400m is a sprint distance, so doing cardio won’t help you a ton...

    If you want to break 60s, I’d suggest

    1 day per week doing pace work like 10-15x 100m sub 15s or 6-10x 200m sub 30s

    1 day per week short sprints or short hill sprints to develop your speed.

    Since you are only 13, play other sports everyday too... soccer, basketball, tennis, etc as that will help you develop speed and stamina.

    But a book on running form and technique and do drills to teach yourself proper sprinting form. You will need to be very fast to eventually run sub 50.

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