Increasing 400 speed during base?

One strategy which works (particularly for those doing low miles) is to run 6-10X400 meters each week at goal pace. You start with relaxed rest, which might be as much as 3 minutes for you at 4:50 pace. As you are able to run at least 6 of them on pace, you gradually cut the rest short, with the idea of getting to being able to run on pace with 60 second rest before you start tapering for the main event. As you get closer to the main event you want to add roughly 10X100 at 400 pace or faster to improve your speed.

You will need a minimum of 2 workouts per week. The other one can be another 400 session, or it might be longer, such as 6X1000 with 2 minutes, then as you get closer to main competition, you replace this workout with 10X100 or races or both.

To run 4:50, you'll want to start getting your speed back asap, but that speed development needs to bring improvements in your stamina as well. Speed and stamina are not diametrically opposed goals in base phase.

If you email me your training log, I can tell you where to start. My guess would be that even 75-80 sec 400m reps would improve your 400m. Of course shorter or longer intervals could work well too depending on how the sessions are set up.

30x100m good running can do more for your stamina than 30x1000m at granny speed.One thing for sure is that if this speedwork is done right you should see improvements in fast and medium effort running, 430 mile pace and 630 mile pace.

I'm assuming you meant <2:10 on the 800m. In truth most 800 runners with <2:10 capability manage 4:50 for 1600m.

dsrunner

dsrunner@juno.com

dsrunner has the day off wrote:

To run 4:50, you'll want to start getting your speed back asap

Lets just get one thing clear, you dont need "speed" like you talking about, doing intervals as short as 400m so early on in the base phase is just a bad idea. Just focus on endurance, try to build to 40-45 miles per week. even if you have no "speed" or kick, your endurance will make up for it. Hills and tempos are best. my sophmoore year I ran 57 off of not a single workout. was it beacuse i had natural speed...NO, its cause i ran 40 miles per week, Every week.

Add some pick ups to your milage near the end of the run.

150 excels , 50 at your run pace , 50 at 800 pace , 50 at 400 pace , do about 4-6 of these 150's twice a week.

Its not much effort , but will help with the turnover when its time for speed work.

spped whatever! wrote:

dsrunner has the day off wrote:

To run 4:50, you'll want to start getting your speed back asap

Lets just get one thing clear, you dont need "speed" like you talking about, doing intervals as short as 400m so early on in the base phase is just a bad idea. Just focus on endurance, try to build to 40-45 miles per week. even if you have no "speed" or kick, your endurance will make up for it. Hills and tempos are best. my sophmoore year I ran 57 off of not a single workout. was it beacuse i had natural speed...NO, its cause i ran 40 miles per week, Every week.

NO, it's because you are young and 57 isn't that fast. 6:30 pace used to be easy easy pace. Now after 20 year, 8:30 is race pace. Months and months of miles and tempo isn't going to change that.