Distance Potential for 60.5 400m

your running close to 70 miles per week? and still cant break 60?

Maybe the poster is female.

does large aerobic running really make a significant impact on 400m speed though?

if its a guy in hs, then it really should

First, satisfy these requirements.

Gender

Pr's at other distances

How long you have been running

Current mileage

Any other work outs/races you have done recently

pics (if you are a female)

0.o? wrote:

your running close to 70 miles per week? and still cant break 60?

What has this got to do with how fast you are? Did MJ run 70 miles a week!

To the op all out in training is usually slower than what you would manage in a race

As for how much you will improve no idea

But as for now 60.5 + 4 x 2 = 2:09 and its likely that you will not be able to manage the 4 second differential as this is the max most runners can manage. If female the difference is usually more as well

However, that's just the 800m the longer the difference the less that 60 sec speed will matter.If you train hard you wil get the results you want

Assuming that you are well conditioned,not a wimp, a speedball or a plodder:

1600m = 4.7 x 4x400m split

4.7 x 60 = 1600m 4:42

The best HS 1600m runners will have a higher ratio,

something closer to 5 x 4x400m split. Poorer fatigue

resistance but faster running times, due to

outstanding speed side capability.

Mudd 47 x 5.1 = 4'

Geydon 48 x 5 = 4'

Oshier 48 x 5 = 4'

Webb 46.5 x 5 = 3:52

Ryun 47 x 5 = 3:55

Verbicaz 49 x 4.9 = 4'

Fernandez 50 x 4.8 = 4'

Hall 50.5 x 4.8 = 4:02

xcrunner27 wrote:

i run hs track and xc and i just ran an all out 400m in 60.5 what do you think the upper limit is for times i could achieve in the 800, 1600, 3200 and 5k by my senior year. Im going be a junior. This is assuming I dont exceed 70 miles per week and without doubles.

This 400 time doesn't tell us that much. One could imagine that a 9:20 high school runner could possibly only run 60 seconds in practice during the summer. This might also be true for a 10:20 or slower runner. I would not place limits on myself based on this 400. It would be slightly more helpful to know what times you achieved as a sophomore and expect improvement this year.

Thanks for the input guys! I'll answer your questions so you can have a better idea of my exact situation. I'm male. That one surprised me lol. I havent run 70 mpw only 60 but I mentioned it because I definately expect to be running that type of mileage by the end of my hs career. I'm in the middle of base training, for the past few weeks I have been transitioning more to hills, tempo runs, and mile repeats like I assume you should. My current prs are 2:12. That one is high and maybe not legit because I ran it on 4 by 800. I dont concentrate on the 800 because that would be silly since I cant sprint. Oh, also I raced another friend for fun in the 100 and got 13. Idk if it was a high or low 13 but this came at the end of the most recent track season. My 1600 is 4:46.9. My 3200 is 10:15. Both are from the current season. My 5k is 17:36. I ran the 5k in the middle of June off easy runs on a hilly road course after my short break after track. I'm serious about running for life and appreciate your thoughts.

You do 60.5 in the 400. I would assume that with a running start you could do 60.0. With that information it would appear that your best possible times are as follows:

800 - 2:00

1600 - 4:00

3200 - 8:00

5k - 12:30 (WR)

As far as upper limits go I would assume that you need to be alive to finish and only finishing a race counts as a record. With that I think that the upper limit would be around 110 years for any of these events.

I appreciate the humor, but I'm not doing a troll post here. Also, this summer I ran 30-60 mpw averaging 43. Last winter I was on the swim team but I still managed to average 25 mpw running after practice. Before that I was also serious about running but would always go into the season with a half baked base averaging maybe 20 mpw if you count the whole off season and not the breaks I would take. More info on the 60.5, it was a race with my friend who is basically physiologically equal to me. He is a year older but ever since 7th grade xc we have battled and we try to out work each other. He does to the point of injury sometimes though. I like to stay healthy. Its better in the long run.

have you raced anything else before? do you have times in any other events?

what other events are you talking about? im not concerned with the 10k or half marathon at this point.

I think you can easily get your 400 time down to 56 this year. With that 400 meter speed you can run in the mid 4:30s and low 9:50s. You'll need to do hills regularly throughout the year and very short speed work as well. To work on 400 speed do 5 or 6 X80s in 11 seconds and eventually 100s in 14 then 150s in 21 to 22 seconds. Not much volume and full recovery. Your stamina is good and you have more potential than you might think.

thanks that was good to hear. my main goal for track is to the school record in 3200m which is 9:48. if i work at my sprint i guess i would be close.

xcrunner27 wrote:My current prs are 2:12. That one is high and maybe not legit because I ran it on 4 by 800. I dont concentrate on the 800 because that would be silly since I cant sprint. Oh, also I raced another friend for fun in the 100 and got 13. Idk if it was a high or low 13 but this came at the end of the most recent track season. My 1600 is 4:46.9. My 3200 is 10:15. Both are from the current season. My 5k is 17:36. I ran the 5k in the middle of June off easy runs on a hilly road course after my short break after track. I'm serious about running for life and appreciate your thoughts.

your stated aim of 9'48 is going to be tough

your distance runs are metronomic & almost too good to be true

if your absolute best current form is :

60.5 / 2'12.0 ->4'46.0 , 10'16.0 , 16'46.8 , 35'51.1

you run like a near perfect machine from 400 - 3200...

Haha I didnt realize that until you just mentioned it. Maybe my speed to endurance ratio is wack. I'm really weak in the upper body.

No, the idea that you fit on his curve means your ratios are not wacked. That is a great place to start from. Since you are not limited either on the speed or endurance side and you have two years, you should get the school record. Of course, improvement is much easier the first two years of high school than the last two, but you can do it.

hill sprints, 1 or 2 times per week, 6-20 by a 60-80m hill, fast, full recovery... start now, get down to 58 quarter speed or better.