So I can split a 47 400m and I just recently ran a 1:17 600m not that long ago and I’m fairly confident I can run a 1:48. I’ve done 15-20 miles a week doing long sprint workouts and that’s about it. My coach wants me to run more volume to get better aerobic strength but I can’t handle it. I still think I can run that fast without any mileage. Thoughts?
Yea, 47/1:17 should get you under 1:50, be prepared to hurt though.
In the long run, more aerobic training will definitely help you get down to 1:46-47. I have teammates/friends who have run 46/47 splits as you and they all do at least 40 mpw with longer intervals/tempos depending on the period of the year
Run 1:17 for your first 600 and you can limp in a 33
gocyclones wrote:
So I can split a 47 400m and I just recently ran a 1:17 600m not that long ago and I’m fairly confident I can run a 1:48. I’ve done 15-20 miles a week doing long sprint workouts and that’s about it. My coach wants me to run more volume to get better aerobic strength but I can’t handle it. I still think I can run that fast without any mileage. Thoughts?
Listen to your coach. One of my athletes ran 1:20 tt for 600. And 3 weeks later ran 1:50.2 off very little fast training, but lots of longer efforts. Good luck.
Good luck bro you need to be running more. Long sprinting only gets you so far. You won’t even be able to finish the last 200 if you ain’t running more than 15 mpw. 151 probably at best for what ur talking about tryna do
I’ve ran 1:19 and was able to sneak under 1:50 last season. Your aerobic strength won’t play a huge role between running for 1:20 and 1:50. It does play a role though, why settle for 1:48-1:49 when you could potentially run 1:46.x or even faster with a bit of aerobic strength? Nick symmonds took his 46 high 400m speed and turned it into a 1:42 with 60-70 mpw.
Have you talked to your coach about cross training? Elliot Giles has ran 1:43 off of 15-20 mpw of running but 4-5 hours a week of aerobic cross training (think elliptical, swimming, biking). That could be a way for you to compromise with your coach and make a breakthrough.
CopperRunner wrote:
I’ve ran 1:19 and was able to sneak under 1:50 last season. Your aerobic strength won’t play a huge role between running for 1:20 and 1:50. It does play a role though, why settle for 1:48-1:49 when you could potentially run 1:46.x or even faster with a bit of aerobic strength? Nick symmonds took his 46 high 400m speed and turned it into a 1:42 with 60-70 mpw.
Have you talked to your coach about cross training? Elliot Giles has ran 1:43 off of 15-20 mpw of running but 4-5 hours a week of aerobic cross training (think elliptical, swimming, biking). That could be a way for you to compromise with your coach and make a breakthrough.
Hijacking this bur never knew you went sub 1:50, congrats man!
Anyways listen to this dude he's been grinding for a while and has literally been there done that!
CopperRunner wrote:
I’ve ran 1:19 and was able to sneak under 1:50 last season. Your aerobic strength won’t play a huge role between running for 1:20 and 1:50. It does play a role though, why settle for 1:48-1:49 when you could potentially run 1:46.x or even faster with a bit of aerobic strength? Nick symmonds took his 46 high 400m speed and turned it into a 1:42 with 60-70 mpw.
Have you talked to your coach about cross training? Elliot Giles has ran 1:43 off of 15-20 mpw of running but 4-5 hours a week of aerobic cross training (think elliptical, swimming, biking). That could be a way for you to compromise with your coach and make a breakthrough.
I'd concur with the cross training. One of my college teammates was stuck at 1:54+ and always got injured trying to run more than 30 mpw. He added regular swimming and got down to 1:51 almost immediately.
Nick Symmonds didn't have 46 high 400m speed. He did have mid 47 speed at his best in 2012 but could also run 3:34. It's easier to stay healthy adding in some mileage and longer intervals than to run the kind of speedwork that gets you to 47/1:17 in the first place.
2004
48.84
Salem, OR (USA)
22 MAY 2004
2012
47.45
Dublin (IRL)
25 JUL 2012
2015
48.53
Portland, OR (USA)
08 AUG 2015