2x450m to indicate 400m potential

Without a sense of their speed at shorter distances, very hard to give an estimate of their 400 potential from this workout. (Mid-distance coaches would probably be able to give you some idea of what kind of *800* shape they're in right now, though.) I'd think they could count on being sub-53, but realize that's not much help to you!

Agree with lease that it's hard to judge long term potential based on this.

It is a great workout, though. When I was running the 400, we'd do 450s with the first 400 at about 3 seconds slower than our PR, evenly paced, with the last 50 as a hard kick. It was a late season thing, but I always felt like doing it just once or twice gave me a much stronger finish in my races. Obviously it was high school, so we were just eyeballing our 100 meter splits, but pretty much all of our improvement during the championship season seemed to come in the last 100.

For what it's worth, coming through in 54 (I don't recall the full times) seemed to indicate I was able to run 50.X.

From those times, it looks like they ran 400s at 95% and then coasted in the last 50. No indication from that part as they took 9 or 10 seconds (on the fly) to run 50 meters. Basically 5 minute mile pace.

52 or 53 in the 400.

Look at it like this, if they are 52, running 57 is pretty easy. Then they get a 10 minute rest (basically full rest) and then come out and run a 53/54.

Certainly they could train to get a little bit faster, and depending on the talent of your team, they could be great pieces to add on to your 4x4 or just spare pieces.

high school xc coach wrote:

From those times, it looks like they ran 400s at 95% and then coasted in the last 50. No indication from that part as they took 9 or 10 seconds (on the fly) to run 50 meters. Basically 5 minute mile pace.

52 or 53 in the 400.

Look at it like this, if they are 52, running 57 is pretty easy. Then they get a 10 minute rest (basically full rest) and then come out and run a 53/54.

I agree, although I'd say probably 52, not 53. I don't think a 53 sec guy can come thru 400m @ 57 and then fly thru the next one in 53/54 just 10 min later, even if they did switch from trainers to spikes.

When I was in 50.x sec shape, I ran a workout 3 x 450 with recovery to HR 120 (so, 2-3 minutes, I'm guessing? I dunno, maybe 4 min? not sure) in heavy stability trainers with orthotics. Came thru 400m @ 54, 55, 57 -- was tired on that last one.

I wanted to run 800m but didn't have the aerobic background (no base training and no runs longer than 3 miles).