This post is going to have mostly context in the hopes that you guys can best help me with developing a training plan for the off-season. It rambles on, so I apologize in advance.
As this track season is winding down, I’ve been thinking about the offseason—I really hope to run sub-50 next outdoor season, but I need some guidance on how I can best train to prepare.
For reference, I’m currently a junior. I’ve been running cross country mediocrely for three years (5k ~20 min), and during the track season, I’ve been training as a 400/800 runner. For the 400, my progression has been 57 (fr) → 54 (so) → 52.5 (jr). For the 800, 2:18 → 2:10 → 2:02.
For the offseason, I think I’ll be forgoing summer cross-country training. Although I’d still be doing the 800 next year (hoping for sub 2), I think that sprint training for the 400 will be my priority during the offseason because, besides me, all of the other runners in the 4 by 400 (running in the range of 50-52) are seniors leaving the program this year, so I’ll have to step up to replace them. Also, I really love the 400 distance, and I’m hoping to move down and run some 200s, too (which sprint-focused training would likely benefit more).
Analyzing myself, I think that the thing I need to work on the most is pure, max speed, and explosiveness. To break sub 50 in the 400m seems pretty dependent on max sprint speed, and the general consensus seems to be that a runner needs a 100 time in the low 11s and a 200 in at least the mid-high 22s range to have a chance of breaking 50. I’ve never run the 100 or 200, but I’d probably estimate that my 100 is in the high 11s (~11.7-11.9) and my 200 is in the mid 23s (~23.4-23.7). My float phase is also slower than I’d like it to be: the seniors on the team running faster than me seem to be pretty relaxed running at their 85% top speed, and if I were to try to match them, I would probably have to exert a 92-95% effort. Also, even though my 800 time indicates that I have “800 strength,” these long sprinter 200/400 types can still beat me in the last 100 (which I’d assume is because, with their greater max speed, they are not exerting themselves as much early on, and have more energy left in the tank and less lactic in their legs to kick). Another aspect that I think is weak is that I do not have enough power—I am skinny (6’1, 150lb) and cannot move much weight (numbers are estimated because I’ve never tested a 1rpm, squat: ~225, bench: ~95, deadlift: ~190, clean: ~95). My coach says I’m fast off the gun, but I still feel that my acceleration is pretty slow.
First, is such a jump from 52 mid to sub-50 even possible? Also, is my analysis correct? If so, do you have any recommendations for training plans for summer/fall? I know there is the mhaths Sprinting FAQ, but it doesn’t seem to include workouts for max speed during the offseason and does not outline specific workouts in the weight room or for plyometrics.
Once again, sorry for this rambling post. If you’ve made it to this point, I really appreciate you for reading the whole thing.
TL; DR: runner trying to go from 52 → sub50, seems to have a weakness with speed/power, is the jump possible, seeking advice on how best to train