What training would help improve my 400 time to a sub 53?

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    roadtobreaking15

    Member since 02/17/2024.

    28 posts. Last post 5 days ago.
    1 week ago 04/26/2024 1:35am EDT

    I'm currently a XC/TF distance runner who does mainly 1600. I'm pretty bad and honestly think I'd be better at 800 and 400. My 200 PR is 27 during practice, 400 PR is 61 during practice and 800 PR is 2:19 during practice, my 1600 is 4:52. I'm currently a sophomore and my schools 4 by 400 team needs a 4th guy. We got a 51 guy, 52 guy and 53-54 guy. Then it's like 57 or 56. The 51 and 52 guys are freshmen and 53-54 guy is also a sophomore. What training would help me get there? I feel I'm in 57-58 shape and wanna make our teams 4 by 400 team make state next year.

  • Develop that speed son

    Anonymous Poster

    1 week ago 04/26/2024 2:35am EDT
    re: roadtobreaking15

    Look up the 5x60m thread from November 2016.

    basically:

    short all out reps with copious recovery, plyometrics, consistent strides, a little bit of lifting

    it’s good you are interested in developing speed instead of just running 80 miles a week like every other high school 4:50 miler

  • registered

    Pikachu

    Member since 04/01/2013.

    667 posts. Last post 1 week ago.
    1 week ago 04/26/2024 2:41am EDT
    re: roadtobreaking15

    roadtobreaking15 wrote:

    I'm currently a XC/TF distance runner who does mainly 1600. I'm pretty bad and honestly think I'd be better at 800 and 400. My 200 PR is 27 during practice, 400 PR is 61 during practice and 800 PR is 2:19 during practice, my 1600 is 4:52. I'm currently a sophomore and my schools 4 by 400 team needs a 4th guy. We got a 51 guy, 52 guy and 53-54 guy. Then it's like 57 or 56. The 51 and 52 guys are freshmen and 53-54 guy is also a sophomore. What training would help me get there? I feel I'm in 57-58 shape and wanna make our teams 4 by 400 team make state next year.

    Hill sprints and short sprints (20 - 100s) rotating one week hills, one week flat, hills, flat and so on.

    Sometimes after intervals long rest (4 - 10') and the 1 - 2 x 200/300 fast (like 95 - 98 % hard).

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