My 400 pb is 55.93 and i have a really hard time pacing races properly as when I ran 2:07 I came through 400 in 1 minute and then 1:07 so maybe this is a pacing problem
My 400 pb is 55.93 and i have a really hard time pacing races properly as when I ran 2:07 I came through 400 in 1 minute and then 1:07 so maybe this is a pacing problem
Yeah I think you could have cut your time by a second with a slightly slower first lap there.
With a 55.9 400, a sub 2 800 is going to be very very tough in my opinion. Assuming you’re in high school, you’re very young and it is very likely that with continued/improved speed training, your 400 will come down further and your 800 as well. Try to get down into the 53s for 400m and sub 2 will likely follow
Need to build endurance. 50 -60 mi wk winter. Train through indoors. Springtime workouts center on long repeats-800s-1200 m. 8-10x with decreasing rest. Racing season work on speed 200-400 m. 10x short rest.
My 400 pb is 55.93 and i have a really hard time pacing races properly as when I ran 2:07 I came through 400 in 1 minute and then 1:07 so maybe this is a pacing problem
Yeah I think you could have cut your time by a second with a slightly slower first lap there.
With a 55.9 400, a sub 2 800 is going to be very very tough in my opinion. Assuming you’re in high school, you’re very young and it is very likely that with continued/improved speed training, your 400 will come down further and your 800 as well. Try to get down into the 53s for 400m and sub 2 will likely follow
If he can pull off a 1:59 with 56 speed, his best distance will probably be 3200m
What have you been doing for training so we can see if there is something missing or you just need to be patient and you will get there in time? Definitely going out to fast. There should be a ~2 second differential between the first and second laps in my opinion. So if you go out in 60, you should be able to come back in 62. If you went out slower you probably would of been closer to 2:05.
For some context I’m a 15 year old Grade 9 student (Freshman equivalent) running about 35km’s a week (21 miles) which consists of 4 sessions and 1 long run a week. My mileage peaked around 42km (26 miles per week) around the cross country season which just ended (Australian season is different to the USA) I still mostly train like I did in cross country doing hill sessions and tempo sessions and some speed sessions like 200’s or 300’s on the track once or twice a week.
last season i improved from 2:26 to 2:09 so hoping for something similar this season. I have Regionals this week so I’ll let you know if I get closer to 2 minutes
Not OP here. But you seem to know a bit so i have a question.
I haven’t trained in 4 years at all - no gym, max i ran was like a 3 miler at 8min mile pace lol. i’m now 21 and after 3 months training (15-20miles a week only) i have hit 1.56s again. With a solid winter do you reckon I could really get that down further?
All workouts i’ve done recently have been short and fast… i reckon i could hit about 4:07 for 1500m only showing my aerobic system is still bad??
Not OP here. But you seem to know a bit so i have a question.
I haven’t trained in 4 years at all - no gym, max i ran was like a 3 miler at 8min mile pace lol. i’m now 21 and after 3 months training (15-20miles a week only) i have hit 1.56s again. With a solid winter do you reckon I could really get that down further?
All workouts i’ve done recently have been short and fast… i reckon i could hit about 4:07 for 1500m only showing my aerobic system is still bad??
Again, reach out to runlinecoaching and we can talk in more detail about how we can help you go faster.
You seem to know what you’re talking about as far as training goes, here are my thoughts:
-Puberty is going to be your biggest helper in the 400m. I’m willing to bet you’re a 53-54 guy next season without much additional work. With additional work, maybe even faster. 3x150m with a running start at 90-95% effort after your easy jogs will make a world of difference once the season rolls around. The 800m runner wants to stay in touch with speed year round.
-I’m in the camp that 45-55 KM would probably be a better fit for you. Just a bit more aerobic development can help a lot. With your current 400m you hold the potential to run about 2:03-2:04 with a bit more endurance. You don’t need to change your schedule too much, your warmups and cool downs can just advance to more like 3k-4k of jogging to slowly trick your body into being more aerobically fit.
- I also think as an 800m guy you only need 2-3 sessions a week. I prefer a 400m pace session one week, 3k-5k paced session the next, an 800-1500m pace session weekly, and a weekly 10k-20k pace tempo session.
Obviously people adapt to training differently, but it would be very hard for you not to improve and run well at 400m-3k with that type of work.
Thank you for your advice, I agree I think I need to run more miles a week and my 400 is gonna improve throughout the season. I ran a 2:07 yesterday but it gives,e confidence because I negative split since it was tactical (1:04,1:03) as to my 400 I still need to run one but I will test myself next month when my season officially begins. I will try to stop neglecting long warm-ups and cool-downs and I’ll check back in if I eventually get close to 2 minutes thank you. My only concern with upping mileage is injury but with good stretches and rest between hard sessions, hopefully I’ll be fine.
More miles is not going to get you under 2 minutes. you need to drop that 400m pr down to at least 54 flat or under. It’s not a difficult tasks when you do the proper weekly workouts. 400/300/and 200s were my bread and butter to dropping my 400 or down to sub 49 as a senior in high school. was running 59 as a freshman. Once you get your speed up to that level your endurance is going to suffer but you’re trying to do this all in one seasons. Since you have no patience your best bet like I said is to get your speed up first and foremost.
My speed workouts include 6x200 around 27/28 (2min rests) and 5x400 2 min rest around 1:05 + 100 strides after my runs but my season goes on from September all the way to March so I’ve got some time.
Update: I ran 2:03 yesterday and I’m confident I can break 2 soon since it was after 2 gruelling days of racing and I had barely been training since I got injured like a month ago
Update: I ran 2:03 yesterday and I’m confident I can break 2 soon since it was after 2 gruelling days of racing and I had barely been training since I got injured like a month ago
I remember this thread. I also remember thinking that it sounded like you could break 2 by getting your speed down. Good work! Keep it up, and you'll go way under 2.
Keep us updated! Especially curious about how your 400 PR goes down.