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How old are you that 63 sec is your 400m speed?
17, sadly.
At 17, normally wouldn't be capable of breaking 17 minutes if that is real 400.
Well, are you interested in building your speed?
It will show up in all the distances up through 5K.
200s with 200 recovery are the common path.
Weights. Water running is good, limit it to 15 minutes if you have access to a pool.
Build strength and stamina for 400m and 800m:
6 x 200 at expected 800m pace.
8 x 200 at expected mile pace
16 x 200 at expected 3200 pace
Build strength for 200m and 400m
6 x 150 (on straightaway if possible)
300m (start at 300m, so running 2 straightaways), then 300m jog, then 100m, then 600m jog, then 200m.
Run with long, strong strides (jumping forward with each stride).
Run with the hips driving the motion.
I broke 17 once on a flat course, but just barely
The Predictor wrote:
?
Off of 3 months of training I ran 62 and shortly after 16:14 in a "controlled" road race where I only pushed hard in the last half mile or so as I was fighting for 3rd place and the first too were too far ahead - I believe I had 15:55 in my legs that day, even better had it been a well-paced track race.
So maybe it is possible.
Thank you so much 76chine. I will do those workouts.
That's very impressive
Will really drop your time. Usually after the intervals is a very easy jog, because the muscles need to loosen up. 3 miles is fine. I wouldn't do more than 5 miles.
The Predictor wrote:
That's very impressive
Sorry, I wasn't clear. Not that impressive with the 3 months of training.
I should have said 3 months after injury. I had been training for 2 years already.
Before that I had run a 16:32 and a 61.
kid on my hs team ran like 65 and 16:30s
he got put on a 4x800 with me once. i thought "how bad could it be? i run side by side with this guy in miler workouts" i split 2:04 and he split 2:17. i was so confused.
the bright side is in college he was well under 16, and ran a 58 or something.
I don’t want to thread-steal. But what about with a 58 second 400? Anyone think that is enough to get me under 15:00?
probably not.
there's probably some marathoners who would run 58 and 14 high, but the 58 would be because marathon training is so far removed from 400m training
I ran a 10:05 with a 62 second 400. I would guess I could have run a bit faster but not much. 10:05 is probably worth like 16:10-16:20 for 5000 on a track, so yeah, I think it's possible with someone who runs a lot of mileage.
greegergegeggg wrote:
The Predictor wrote:
?
Off of 3 months of training I ran 62 and shortly after 16:14 in a "controlled" road race where I only pushed hard in the last half mile or so as I was fighting for 3rd place and the first too were too far ahead - I believe I had 15:55 in my legs that day, even better had it been a well-paced track race.
So maybe it is possible.
That's about my PR (16:12) when I got when 34, and I think my 400 time was about that too. I trained mostly for 5K-1/2, so wasn't doing all out 400s, mostly 70s-75s on rep days. I know 32-33s felt fast doing 200s, so probably. I think I could of broke it on a good day, and had just made a 1/2 breakthrough of 1:13:3x, then got injured and never ran as well after. Mileage in the 50s.
Not if 63 was a FAT race effort.
flvmmox wrote:
probably not.
there's probably some marathoners who would run 58 and 14 high, but the 58 would be because marathon training is so far removed from 400m training
Probably not but it is more because the odds are you aren't an endurance monster. You can run a 4:25 mile with 58s speed and then off that something like a 14:40. But most people don't have that level of endurance and they aren't going to get there no matter how much endurance work they do.
Really good endurance guys run a mile at 7-8s off their 400m time. But most people are more like 10-12s. So yeah there are some people who run like 63/4:45/15:00. But not a ton.
No, 15:00 is an average pace of 4:49, so it is not possible to do if your mile PR was just 4:45.
However, I think with a 63 s 400 you can hope for 4:50 and 16:00 with well trained endurance. But that might be the limit if you don't improve your basic speed in the process.
I never ran faster than a 65, and my 5k PR is 16:28, and I think I could have gone faster for 5k.