Next year in track, I would like to specialize in the 800m. The only problem is my 400m time is too slow. As a mid-distance runner, I am not sure how to get my 400m time faster. Should I just train like a sprinter and do 100s and 200s for speed? When I do 400m repeats should I sprint them or use the mid-distance mechanics I will be using for the 800m? If I only run a 1:03 400m now can I get it down to a 56 by April?
Either do lots of 200m repeats, or just not focus on the 800 because you know you don't have enough speed.
How old are you and what is your best 200 meters? If you need a good training program, post your e-mail up. I ran a 47.2 > 400 on my college relay team.
Oh, and 15.
If you run distance and run a 26 second 200 you should be able to break 60 pretty easily. You may want to just pace off someone faster and try to hang on.
Yea. With 26 second 200s, you are extremely lacking in endurance if you can only run a 63 second 400.
How much are you running weekly?
For the last 2 and a half months I had some pretty bad patellar tendonitis. I just started running again last week so my Endurance has pretty much disappeared. Right now I am probably running 45-55 miles per week and I plan to get it up to 70 near september.
If you're running 50mpw and have a conversion rate that bad, you should take up sprinting full time. Your 100m isnt bad for a 15 year old. Whats a normal week of training for you?
My Endurance wasn't always that bad. During track I ran a 12:14 2 mile off of a 5:39 mile, which seems averageish to me.
And to clarify.
2 weeks ago - 21 miles (just got over tendonitis)
last week - 35 miles
This week - 40 miles and counting. I expect to finish at 50 and keep it there for a month or so before raising the milage again.
My training is usually 5 miles a day at xc practice and then 5 miles easy on my own. Once or twice ill go to the track and do 300 repeats.
What was your 800 this year? Why don't you let you coach make your workouts?
Powersquats with weights. Jumping squats with weights. Focus on form.
Work on your start.
In the 400, drive for first 100, float for 100-210, drive for 210-280, everything from 280 on.
Or if you are a very skinny little distance runner, some of the above plus hills, lots of fast hard hills. Less than 20 seconds, max intensity with good rest. This kind of hill workout is not an interval workout.
this blows my mind, you were running 70 miles a week and ran a 5:39???
you have much better sprint times, seriously take up sprinting
I'm PLANNING to run 70mpw once I am fully recovered. I ran my 5:39 off of about 40mpw. In three months my mile went down from 7:15 to 5:39 so I think that's pretty decent.
I have much much better speed, but I don't like sprinting. I get too anxious at the starting blocks.
Based on 12.flat 100 meters and 26.flat 200 meters you should be able to break 60 seconds (actually potentially right at 56 seconds) so this tells us one of two things. You have never truly ran an all out 400 while in good shape or perhaps you are better suited to the short sprints. We want to believe that you have never truly ran an all-out 400. Run less miles so you don't get injured. Run fartek (hard easy varied running) Run short fast hills for power. 1 long run of 5-7 miles. A tempo run of 2-4 after w-u. 1 interval work-out (varying from work-out to work-out). Cycle these 5 work-outs every other week with 5 easy runs and there you have the basics. Good luck!
400msucks wrote:
I'm PLANNING to run 70mpw once I am fully recovered. I ran my 5:39 off of about 40mpw. In three months my mile went down from 7:15 to 5:39 so I think that's pretty decent.
I have much much better speed, but I don't like sprinting. I get too anxious at the starting blocks.
dude... 5:39 off 40 mpw, not to be an ass, its shit. ya u may have "imporoved" from a low 7 minute mile to 5:39 with like 25 mpw, but it took you three months. average for a frosh for mile/2 mile is about lower 5 minute range/mid to low 11 range, and thats for really average. if your already doing 50 and still cant get faster in the mile and duece i dont know what to tell you because i'm still trying to fathom how long it must take you to run 50 mpw at whatever your training pace is. seriosuly, take up full time sprinting becasue your times there are pretty good for your age. the knee issue isnt holding you back, its just the lack of any sort of distance or even mid distance running ability. the fact that you run a 26 200 off a 12 sec 100 shows just how little endurance you have (should be at least in the 25 highs). as for the blocks, how do you think everyone esle feels? no one isnt anxious in the blocks, so nut up and become a sprinter.
Never actually run the 400m, then the letsrun 'experts' predict your 400m- knocking about 5 seconds of what you could actually run
can you email me some good workouts for the 400m?
400msucks wrote:
Next year in track, I would like to specialize in the 800m. The only problem is my 400m time is too slow. As a mid-distance runner, I am not sure how to get my 400m time faster. Should I just train like a sprinter and do 100s and 200s for speed? When I do 400m repeats should I sprint them or use the mid-distance mechanics I will be using for the 800m? If I only run a 1:03 400m now can I get it down to a 56 by April?
The basis for speed is strength.
What does your weight training program look like?
The 400 is an elongated sprint. There shouldn't be any talk about mileage here. Speed, technique and overdistance (500's/600's) is what you should concentrate on. Careful on the weight training bcuz you need long strong muscles so stick with olympic lifts.