Kicking the last 400m of every run hard?

College Running D1

3 years ago 01/15/2021 8:05pm EST

For the past week and a half, I’ve kicked hard on all of my easy runs until my muscles tie up and I suffer a very lactic death.

I’ve found that I keep getting faster and faster on the 400m segment I finish on. The first time I kicked home it was in 67, and today I ran the segment in 59!

Is there any possibility that this could be a more effective method of building speed endurance than just running a few strides after my easy runs? I am not feeling sore the next day and the fact that my “kicks” keep getting faster and faster tell me I may be on to something. I’d love to hear some thoughts.

Training for the 800m and hoping to be 4x4 and 1500m capable btw. I won’t be doing indoor so I’m still in base.

3 years ago 01/15/2021 8:15pm EST

re: CopperRunner

The more you do it the faster you will get, I won't be surprised if you ended running 55 within the next few weeks. However, I might do the segment every other day, just to let your legs properly recover. I was just like you, I had solid PRs 800-3k and could split 50-52 on the 4x400 on any day.

3 years ago 01/15/2021 10:17pm EST

re: CopperRunner

Yeah, it’s a good practice, but like the other poster mentioned, don’t do it every single run. Learn how to force it when tired and learn when it’s best to not push it.

I remember a quote from Coe saying he finished a lot of steady runs very hard (may have been Peter talking about Seb).

3 years ago 01/16/2021 3:03am EST

re: CopperRunner

Good advice about not sprinting every day.

Don't do easy runs, do easier runs.

3 years ago 01/16/2021 10:10am EST

re: CopperRunner

Lindgren said he would randomly sprint throughout his races/runs. Do that

3 years ago 01/16/2021 10:41am EST

re: CopperRunner

You are very smart Copper. I kind of do the same thing. After a tempo or interval session on the road, I'll hit the track after resting for several minutes and then do some 300s. I will try your method too! We shall each have devastating final laps and leave our opponents in the rubber! >:)

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