After xc I spend the winter doing x training and lifting, coach has us running tempo runs, hill repeats and a few longer track days like 600m and 800s, usually pretty easy pace.
Really havent done a lot of fast running. I TTd at 203. I want to go sub 200 and eventually 155.
After xc I spend the winter doing x training and lifting, coach has us running tempo runs, hill repeats and a few longer track days like 600m and 800s, usually pretty easy pace.
Really havent done a lot of fast running. I TTd at 203. I want to go sub 200 and eventually 155.
What else do I need to do?
Age? Training background? Mileage? 200/300/400m PR? 1500/mile PR? XC times?
For most, speed will be the limiting factor for getting under 2:00 and 1:55. You need to be able to cover 200/400m in 25.5/54 to break 2:00 and you need about 24.0/52.5 to run 1:55. Once you have speed like this, the longer repeats and tempo runs you are doing helps you to stretch out that speed to a 2-4 lap race distance, but you aren’t gonna run sub 1:55 even if you are the best marathoner in the world if you can’t run faster than 56-57 in a 400m.
You need to get to a place where you can run 200m repeats in 28-29 and not feel like you are sprinting.
For most, speed will be the limiting factor for getting under 2:00 and 1:55. You need to be able to cover 200/400m in 25.5/54 to break 2:00 and you need about 24.0/52.5 to run 1:55. Once you have speed like this, the longer repeats and tempo runs you are doing helps you to stretch out that speed to a 2-4 lap race distance, but you aren’t gonna run sub 1:55 even if you are the best marathoner in the world if you can’t run faster than 56-57 in a 400m.
You need to get to a place where you can run 200m repeats in 28-29 and not feel like you are sprinting.
17 years old, I just split .53 in a relay but I havent race an open 400.
For most, speed will be the limiting factor for getting under 2:00 and 1:55. You need to be able to cover 200/400m in 25.5/54 to break 2:00 and you need about 24.0/52.5 to run 1:55. Once you have speed like this, the longer repeats and tempo runs you are doing helps you to stretch out that speed to a 2-4 lap race distance, but you aren’t gonna run sub 1:55 even if you are the best marathoner in the world if you can’t run faster than 56-57 in a 400m.
You need to get to a place where you can run 200m repeats in 28-29 and not feel like you are sprinting.
17 years old, I just split .53 in a relay but I havent race an open 400.
I REALLY want to break 2 soon.
What about 1500/mile, or XC times?
I first broke 2 at your age. I had 51 open 400m speed. I could probably run like 4:50 in the mile at the time.
If you have 54 open 400 speed, as indicated by your 53 split, that means you're probably gonna wanna be in the 4:35 ballpark for a mile if you want a shot at sub 2:00?
We had some sort of top speed session every week and focused almost daily on sprint mechanics and quick running. For example "70-80-90" means 3 x 50m with an easy jog back to the start, first one at 70% top speed, then 80, then 90. I describe 90 as top relaxed speed, speed where they're not fighting to run fast.
When my guy first ran sub 1:55 he was at sub 51 for the open 400.
17 years old, I just split .53 in a relay but I havent race an open 400.
I REALLY want to break 2 soon.
What about 1500/mile, or XC times?
I first broke 2 at your age. I had 51 open 400m speed. I could probably run like 4:50 in the mile at the time.
If you have 54 open 400 speed, as indicated by your 53 split, that means you're probably gonna wanna be in the 4:35 ballpark for a mile if you want a shot at sub 2:00?
I struggled in XC. I never broke 17. I have not raced a mile, but I think I could run 450 or so.
