dsrunner?
dsrunner?
run really fast
basically, it is difficult to run a mile without good basic speed. at the hs level, the best milers have 51-52 400m speed mimimum, so not necessarily the runners with the best stamina.
how you approach that speed development, and balance it with your overdistance conditioning, really depends on your individual physiology. if you email, I'll get you pointed in the right direction.
alan webb hs 4x 400m split /mile = .2
(not spectacular stamina, but not horrible)
in the past 40+ years, no hs miler has run < 4 mile without
1:50 800m speed, or without 50 flat 400m speed.
Freshman year: 5:35 during xc. 4:52 first ever hs track race. 4:37 at season's end.
Sophomore year: 4:27
Junior year: 4:34, moved up to two mile.
Senior year: 4:27, running 3 races a meet, still mostly focused on two mile.
The best I could ever run a 400m was :56 in a relay. I was :57-58 open. Not very fast. Meanwhile, the other milers on my team who had much better 400/800m times I beat routinely.
Who cares if you can run a :51 quarter if you can't run 4:40 in the mile.
Your speedwork is too short. You need more 400s, 800s, 1200s, etc.
You're doing a lot of short speed work so I don't see your leg speed being a problem right now.
Alan
try this site for ideas and sample workouts:
standard 1600m workout is 8x400m with 1 minute rest at goal race pace.
what has jesuit done who are they? sorry but never heard of them. where do you find that standard workout you mentioned?
i run in a week atm..
sunday, long run, 15-16km,
monday, 12km takes about an hour
tuesday, did some warm up an then 4 3 minute reps with 1 minute recovery up the hills so more cross country like.
wednesday another 12km run
thursday felt sick a bit just did 6x200m with 45-50 seconds rest in (usually do 8 reps)
33.1,32.8,32.1,31.5,31.5,31.00
friday rest day
saturday is a race day at the local track in the interclub.
i ran a 4:17 1500m last saturday after working all morning before the race an running in the rain. off that training .. an the best i could run for the 400m would be about 57 seconds.. its all guts if u have no speed ;).
"myself" hey what's your best 200?
i havent run a 200 as just a 200 in about 3-4 years.. but i'd say the best ive done would be at the end of a similar 200m session to the one above an i did a 28 on the last one.. or it would be at the start of an 800 lmao.. but yeh the fastest ive actually run is still only about a 27-28. i dont really run races that are shorter than 800m much anymore..
Like others have said, read Daniels' Running Formula, Better Training for Distance Runners, etc. All physiology based books on running pretty much say the same thing, so don't waste your money on a bunch. Read a few and have an open mind. Understand that just because it's in a book doesn't mean it's the only way.
All of the talk so far is about your workouts......no one ever discusses the actual 4 lap race.
Your workouts are fine. Can you focus for 5 minutes? Can you focus for 4 laps?
Trust me, if you want to break 5 minutes, heres how to do it:
Break the race down into sections. Run the first 600 at slightly under 5 minutes pace. Split at 74, then run a 37. Now, from the 600 mark, run a really hard 400. Focus. Most people fall asleep during the middle of the race. You won't. Push the pace for that lap. For the next 200, rest, ease up a bit, and breathe hard. Really breathe hard, you need the air. This is a recovery 200, setting yourself up for the last lap. After all, you not only want to break 5 minutes, you might also be trying to beat someone. For the last 400, evaluate how you feel, and start kicking all out when you know you can sustain your sprint to the end. With experience, you'll know when it is time to go.
600 - Pace
400 - Hard
200 - Rest
400 - Kick
You'll be hammering 5 minutes soon, then go for 4:50, 4:40 etc. This strategy works, trust me.
here is the key
3 evenly paced laps followed by a kick.
***************
typical high school race
0 - 400m waaay too fast - usually the fastest lap
400 - 800m - usually on pace
800 - 1200m - nearly always the slowest lap
1200m - 1600m - feeble attempt at a "kick" - it averages out to be on pace.
*****
until HSers learn to go out slower in the first 400 - they are destined to repeat the pattern.
"improving 400m speed" only serves to help them go out faster and die harder on the 3rd lap.
To cattle prod: I agree that high schoolers typically start out waaay too fast, and that the 3rd lap is nearly always the slowest. That's why I advise to not fall asleep in the middle, pushing the middle 400, from the 600 to the 1000. You stereotypically broke the race into 4 even parts. Think differently here. Break it into 600-400-200-400.
First 600 - Just get there at pace. Anyone can run a 600.
Next 400 - Push it hard, don't fall asleep. Focus on that particular 400.
Next 200 - Ease up, rest, breathe HARD, really HARD, huff and puff. Breathe hard for the entire 200. Become aerobic again. People will think you're dying, but you are really gearing up, psyching up for the last lap so you can kick their butt. Get emotional about getting ready for the last 400. During this particular 200, most high schoolers are going slow anyway, as you pointed out, so you won't lose any ground. Except you are doing it on purpose. You are now ready for the finish.
Last 400 - With experience, you will know when it is time to sprint all out. You will be ready for it, more ready than the others.
i agree that most high schoolers run races like me tactically last time i ran..
first 400.. fast too fast most times.. for me it was a 64
next 400.. i died a bit this lap ran a 69-70
i cant remember what time i did on the 3rd lap.
i got dead tired though..
i came around with 300 metres left an sprinted full out an ended up with. 4:18.22
i think this weekend i would be better off running
66 or 7ish first lap..
than the next lap hang on a 68
3rd lap just make it through hopefully no slower than 70
last 300 sprint full out an make the time it home in 46-48ish
overall that would equate to 4:10
which is 8 seconds faster than what i ran last time.
cant say thats whats gonna happen when i get in the race though ;) just on paper looks nice..
I wrote my coaches advice on my wrist for one of my races last season, and it's the best I've gotten for a 1500 yet. One word per lap-
Position - Get where you want to be in the race. Don't follow some idiot going out in a 25s 200m, but keep with striking distance.
Relax - Keep your position, unless you're way to far back. Just maintain, let whoever is in front of you (there probably will be) do the work.
Push - Push a little more than you think you should. More often than not I get a little burst when i hear that bell and wish after races that I would have pushed more here. You want to be right on the shoulder of the leader going into the last lap, or in front if you can't kick.
Kick - Moderate first 200, gain into the turn, and slingshot out into a balls out sprint. Get up on your toes, and use focus on your arms. Your arms will carry your legs even if you're really tired.
I ran a 4:08 1500 last season off of no base. I am looking to go sub-4 for the 1500 this season as a senior with a solid winter of base work.