I can run 2:00 in the 800 but only a 27 and 56 in the 400, I have been doing strides for ages, really seeing no improvement lol, I know weight lifting is good but what exercises? I mainly go in the gym and lift for endurance and not power. But I don't know what exactly defines power and what to do.
Please help
I just don't really buy it. Anyway, practice kicking at the end of most 400 reps. Try to keep your knees high and kick your heel to butt.
If you want more power common sense also tells you to do low rep, high weight.
bump
Run sprint workouts.
Every Monday is a speed day for my middle distance runners (I coach high school track). That can mean 30m flies. 50m sprints. A 'longer' rep at 400/800 pace. After a couple of weeks, these types of workouts feel more similar to an easy distance run and athletes are ready for a harder workout the next day, but give you an opportunity to run at top speed and build that neuromuscular connection that creates speed.
Examples:
3x30 fly, 3x50, 3x70.
5x30, 2x60, 200m
4x40, 1x300
Pletan wrote:
Run sprint workouts.
Every Monday is a speed day for my middle distance runners (I coach high school track). That can mean 30m flies. 50m sprints. A 'longer' rep at 400/800 pace. After a couple of weeks, these types of workouts feel more similar to an easy distance run and athletes are ready for a harder workout the next day, but give you an opportunity to run at top speed and build that neuromuscular connection that creates speed.
Examples:
3x30 fly, 3x50, 3x70.
5x30, 2x60, 200m
4x40, 1x300
That stuff isn't going to make anyone faster and there's no such thing as buiding neuromuscular connection. If his 56/2:00 are legimate PRs, his best dinstances are 1600/3200 and he should train like a distance runner.
SDSU Aztec wrote:
Pletan wrote:
Run sprint workouts.
Every Monday is a speed day for my middle distance runners (I coach high school track). That can mean 30m flies. 50m sprints. A 'longer' rep at 400/800 pace. After a couple of weeks, these types of workouts feel more similar to an easy distance run and athletes are ready for a harder workout the next day, but give you an opportunity to run at top speed and build that neuromuscular connection that creates speed.
Examples:
3x30 fly, 3x50, 3x70.
5x30, 2x60, 200m
4x40, 1x300
That stuff isn't going to make anyone faster and there's no such thing as buiding neuromuscular connection. If his 56/2:00 are legimate PRs, his best dinstances are 1600/3200 and he should train like a distance runner.
Yes, I know I should be training like a distance runner but you have to remember the faster you run the 400 the faster you will run the 800. The faster you run the 800 the faster you will run the mile. The faster you run the mile is the faster you will run the 2 mile and so on. I feel like we have neglected speed for lots very aerobic guys. I am just trying to build some extra speed. I am not saying that I'm not gonna stop doing aerobic work I'm just looking for stuff to add on such as "the little things" that would make me better.
SDSU Aztec wrote:
Pletan wrote:
Run sprint workouts.
Every Monday is a speed day for my middle distance runners (I coach high school track). That can mean 30m flies. 50m sprints. A 'longer' rep at 400/800 pace. After a couple of weeks, these types of workouts feel more similar to an easy distance run and athletes are ready for a harder workout the next day, but give you an opportunity to run at top speed and build that neuromuscular connection that creates speed.
Examples:
3x30 fly, 3x50, 3x70.
5x30, 2x60, 200m
4x40, 1x300
That stuff isn't going to make anyone faster and there's no such thing as buiding neuromuscular connection. If his 56/2:00 are legimate PRs, his best dinstances are 1600/3200 and he should train like a distance runner.
You're objectively wrong.
Short hill sprints. 6-10s. Full walk back recovery. Start with 4 work up to 6-8. You can do these two times a week or so, the day before a hard workout is fine.
Had a college coach make a distance runner run sprints for an entire season, because she wasn't fast enough. The next season, she lead the team. Most amazing turn around I had ever seen.
Start doing plyometrics. Easy low level pogo jumps, mini jumps and hops over a low hurdle or even a line, 1 legged hops in place are enough to start. I don't know how often you do drills but skipping and other drills might help.
As for weights, olympic lift variations are good too.
Sham 69 wrote:
I just don't really buy it. Anyway, practice kicking at the end of most 400 reps. Try to keep your knees high and kick your heel to butt.
If you want more power common sense also tells you to do low rep, high weight.
If kicking your butt with your heels is your definition of being fast, you gonna sit on that 4:30 for a long time.
Don't kick your butt. Your hips should rotate and flex fast enough to pull you hind leg to the front before you get to touch your butt with the heel.
Pletan wrote:
SDSU Aztec wrote:
That stuff isn't going to make anyone faster and there's no such thing as buiding neuromuscular connection. If his 56/2:00 are legimate PRs, his best dinstances are 1600/3200 and he should train like a distance runner.
You're objectively wrong.
What elite runner does repeat 30s, 40s or 50s? How much time would the OP take off his 400 time with your suggestions?
SDSU Aztec wrote:
Pletan wrote:
Run sprint workouts.
Every Monday is a speed day for my middle distance runners (I coach high school track). That can mean 30m flies. 50m sprints. A 'longer' rep at 400/800 pace. After a couple of weeks, these types of workouts feel more similar to an easy distance run and athletes are ready for a harder workout the next day, but give you an opportunity to run at top speed and build that neuromuscular connection that creates speed.
Examples:
3x30 fly, 3x50, 3x70.
5x30, 2x60, 200m
4x40, 1x300
That stuff isn't going to make anyone faster and there's no such thing as buiding neuromuscular connection. If his 56/2:00 are legimate PRs, his best dinstances are 1600/3200 and he should train like a distance runner.
I can never understand why the majority of LetsRun likes to think you can’t improve sprint speed.
Are they genuinely oblivious?
Have they personally not improved sprint speed so feel it’s impossible?
Are they just salty that they can’t sprint fast?
Who knows.
Anyways. Sprint speed is very improveable. My sprint times have improved drastically over the last 5 years.
My freshman to SR PRs in the 200-400 went as follows.
66-62-57-53 (a year removed and now capable of 51-51.5
30-28-26.5-24
My method was to have a secondary focus of building raw speed during base phase. I did this by lifting heavy 3-4 times a week (think goblet/back squats, deadlifts, leg presses, cleans) and doing speed drills after my easy runs. (For me that was just varying stuff like 150m repeats on a slight hill, a mile to two miles of 100m on 300m off, high knee drills, butt kicker drills, skips and jumps)
You’re also right on the money with the idea that improving speed improves 800-3k. 4:30 pace has gone from a sprint to just striding out and feels relaxed and easy all the way through 1200m for me.
No matter how many miles I ran I couldn’t have gotten this efficient if the fastest 400m I could run was 60+
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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