I ran 58 in the 400 and ran 2:18 in the 800 but i didn't run it that often.
a sample week during the season was this:
m
4x800 at 3:20
t
8x100 (sometimes on a slight downhill) at 400
w
5x300 at :55-60
t
6x200 at 36,36,33,33,30,30
F
4x150 accelerators
S
race
What would be a good summer training program? 800 meters is the longest I ran at one time during the season besides our 3 lap warm up.
You should move up to the 800 and maybe mile with those times.
400 aint gonna get you nothin, but the 800 and mile will. If you can run 2:18 you can run a good mile with slightly longer training. Your 400 time will also make you very competitive in the 400 and 800.
*very competitive in 800-mile
Get a running watch. Build up to being able to do morning runs of 20-30 minutes 3-4 times a week.
For the PM workouts, I wouldn't do anything too serious. Mix it up. Maybe do a fartlek with 6x2 minutes at a fast pace with the last 10 seconds at 400m pace. Maybe some hill repeats every other week. You can find a park and do 3x1200m with full recovery. Your Tuesday and Friday workouts would be good for easy days to stay in touch with speed. You could do those with maybe 90s recovery. You could build up to doing 12-16x100m @ 15-17 seconds with 90s recovery on the grass or fieldturf and focus on form. You can vary the distance (up to 200m) and number of reps (8x200m) as you wish. You can also just go on another 30 minute easy run. Run 5 or 6 days a week but not so much that you get tired of it. Know when to have an easy week. Get into weights also.
As for moving up to the mile, maybe that would work and maybe it wouldn't. Some sprinters just don't have the lungs and fatigue resistance (and the distance type body) to go up in distance like that. The 400m and 800m times are at about the same level and would be pretty good in a fair number of states. You should try to do as many distances and events as you can and see where you stand out. Sometimes people turn out to be really good at things they didn't know they would be good at like high jump, vertical jumps, hurdles etc.
You should post your season's training. I would like some ideas of what high school sprinters do.
Maybe you would want to stay in touch with your top speed by doing some variations of 2x (30m, 40m, 50m) flying start @ 95% with full recovery once a week or every other week.
Do you do another sport? Are you in the weight room? Stay healthy.....do your weight work, eat properly and ASK YOUR COACH what you should be doing.....
Homo erected wrote:
You should move up to the 800 and maybe mile with those times.
400 aint gonna get you nothin, but the 800 and mile will. If you can run 2:18 you can run a good mile with slightly longer training. Your 400 time will also make you very competitive in the 400 and 800.
I don't agree with this assessment. I've got to believe a 58 400 is far superior to a 2:18 800. Perhaps since you have only done a few 800s your time could be better, but right now it looks as if the 400 is your best event.
As another poster said, don't stray too far from your speed work this summer. Endurance work is fine, but remember to touch on the speed on a regular basis.
Good luck.
You probably should be asking your coach before following anything you find on a message board. They could probably give you a good plan.
dont get too serious wrote:
You probably should be asking your coach before following anything you find on a message board. They could probably give you a good plan.
But you have already offered her advice in the fourth post. Go to the mirror, boy!
I am just agreeing with what the other poster said. Maybe her coach has a better plan than the advice I offered her.
dont get too serious wrote:
I am just agreeing with what the other poster said. Maybe her coach has a better plan than the advice I offered her.
Of course!