Does anyone have a training plan or know what to do for the 400/800. I am going to be a junior this year I ran a 2:03 800 and 54 in the 400, but I’m looking to break 2 and drop my 400m time as well.
im just looking for help I’m in Xc right now but as soon as it ends in nov I will be transitioning into the 400/800 work.
Begin your buildup with a relatively easy 4 weeks of just jogging, increase mileage to 70-80% of what you were doing in cross. Then, begin pure speed work: once a week, do short hill sprints with FULL recovery (3 min). Do no more than 6-8. After a few weeks of hills, turn half of the weekly speed sessions into flat sprints, starting at 40-50 meters, working up to 120 meters over the next few weeks. By the time you start the hill sprints, you should have also started some basic aerobic work. Do broken tempos at around half marathon to marathon pace and 1k’s at around 10k - this is all you really need for your events. Make sure not to overdo aerobic work as it can negatively affect your 4/8 speed. As for the specific 4/8 workouts, leave those to your coach, but they should be pretty simple. Also mix in some 200s at mile with 200 jog (rhythm work), this is quality aerobic work that still touches your fast twitch fibers.
You are welcomed to follow my magic coaching of a junior Kenyan 400m/ 800m . You just adjust your shape level to the times he runs in training. The thread here is called " An upcoming Kenyan star..." Yesterday he ran a pb in 800m semi final 1:52 and only 2 hours later the final 800m in a new pb 1:49:92.🇸🇪🤠🇰🇪
The Magic Coach J.S wrote:
You are welcomed to follow my magic coaching of a junior Kenyan 400m/ 800m . You just adjust your shape level to the times he runs in training. The thread here is called " An upcoming Kenyan star..." Yesterday he ran a pb in 800m semi final 1:52 and only 2 hours later the final 800m in a new pb 1:49:92.🇸🇪🤠🇰🇪
Think twice about interacting with any adult that calls himself magic.
Do you not have a coach? Whats your coach situation? High school?