How does a 600 meter translate to a 400 meter

Yup.

53.8 - 58.3.

Coach Carnegie wrote:

53.8 - 58.3.

I would take that at this point in the year but I'm hoping for better.

One of my guys who ran a 1:30 last week ran 51 last Spring in his split of the 400M. The same guy is running around a 23.8 200 in a recent meet. He's not in the kind of shape he was in at the end of the season last year but who knows?

I have another guy who ran a 1:28 600 who was an 800 runner last year and seems to have some sprint speed (24.2/200 last week)but I'm in the dark with how he will do in the 400.

curiouscoach wrote:

My four guys are ranging from 1:27-1:31 in the 600. I'm think 52-56 for the 400 but maybe I'm off a bit?

52.55 - 54.83

I used the Purdy column which historically I've found to be the most reliable. Good luck.

I believe if all your runners have a good but not great race your team should go ~3:35.

Thank you guys. I would be pumped with a 3:35 right now. Last year we got it down to 3:30.

If we can run a 3:35ish next week I'm convinced I can get them down to a 3:26-28 for the outdoor season.

Just based on when I ran those times for 600m, I'd say that 1:27 should run around 53 and 1:31 should run around 56.

"How does a 600 meter translate to a 400 meter"

it is 1.5 times the distance

We're going to roll it out 1 1/2 weeks from now on a Saturday. I'll post here to report how it goes.

They ran a 3:37. I'm happy with how they did. We're just starting to sharpen up. Will post again after next week's meet if anyone is interested?

curiouscoach wrote:

They ran a 3:37. I'm happy with how they did. We're just starting to sharpen up. Will post again after next week's meet if anyone is interested?

No thanks.

I thought maybe it would be cool to post on our team's progress, but if nobody wants to know I understand.

totally want to know, keep posting!

curiouscoach wrote:

I'm throwing together a 4x400 team for my next meet. I've been having the guys race overdistance (for them) in the early season indoor meets. The guys are from a sprint background so they will perform better for the 400 than they would a 600 m.

My four guys are ranging from 1:27-1:31 in the 600. I'm think 52-56 for the 400 but maybe I'm off a bit?

If they are sprinter types then I think you make the distance runner's mistake when putting them over distance.

By all means run o/d but you should focus on 300 s. Play with rhthym, play with recovery, focus on effective technique. A 400 m doesn't run the last 100 fast. It all comes apart in the last 100, and the only thing that keeps you there is your form and focus. You end time is going to depend on your time to the 300m. Get there fast, and 'comfortable' and hold form down the straight.

Sessions that I did as a 400 m runner. 10 X 300, walk 100 recovery. 20 X 200, walk - jog 200 recovery, 10, 200, 300, 500, 600, 500, 300, 200, 100. walk recovery. )I always cut the 400 out. I didn't want to train at the distance and mix training speeds with race pace). I did that last one once a month. Easy running on the weekend. The 600 would be sub 78. Its a discipline session.

Key to 400 running is to avoid stress injuries in preparaion and develop confidence, and discipline around speed and endurance. But it is a sprint, not a middle distance, so over distance stuiff should be sparing. Cos even when its over distance it needs to be fast.

Form, speed, recovery times are key. If you get those things right, your 51 second guy should run 48.

If they are from a sprint background surely they have done a 400

Ok. Great I'll keep posting.

Yes, one of the guys ran a 51 last year,

One I had running an 800 around 2:09 last year. He's in better shape this year.

One was around 54 last year. His form is flawless. he ran the 53 off of inadequate training last year. We found out he had an ability for the 400 when he filled in last second for someone in the relay late in the season.

The last has a soccer background and the fastest 200 of the group with a high 22.

I have an alternate who was injured before the season started that ran a lead off 51 last year in the relay.

The other day they split 54.32 (200 meter soccer guy)/53.95(54 runner from last year)/54.76 (800 guy)/54.90 (51 guy from last year).

This was our first shot at it this year. The guys have never run this relay indoors before so they are getting used to that. Hand offs were fair. We agreed not to try anything fancy the first time out as far as the possibility of blind handoffs. This is risky but it cut our time down last year by an extra second when we tried it.

A couple of the guys went out like they were running the 600 the other day and ended up negative splitting when they got the 200 split time. They feel like they can bring it down a little more next time just based on that.

So far we've done a lot of strength type training. I started with some fartlek type running, short hill bounds and sprints, 1/4 uphill intervals with a surge over the top and sprint down a short grassy hill, and some sessions on sand and sand dunes. They are also on a lifting schedule complete with deadlifts. Two of the guys jump over 20' in the long jump.

Until last week they have had little rest between reps. Now we are extending the rest and running faster intervals. We did a session of 200's last week with full rest. The major hurdle is that we've had to do most of this work outside which up until now has worked for us but I've got to get them inside out of the cold to get the real speed in their legs.

So we go at it again this coming weekend. The guys will be doing other events which may effect their race but I feel like with all of the strength work they will be OK. I'll report back here when we run.

Good advice about avoiding training them as distance runners but I've had to get some endurance in them though. I really feel like it will help in the last 100. There seem to be very few 400 meter runners at the high school level that can run the last 100 under 15 seconds. This is where these guys made most of their improvements last year and I think the same will be true this time around. To me I feel like it's the greatest area for improvement and the strength will allow them the ability to hold their form in place more easily.

It's going to be a long year as I plan to bring these guys to Penn Relays right through June.

If there are no responses I'll post back next week after their race.

Thank you guys!

I read this again. I appreciate the advice. I will definately consider this. Right now I think there might be only one guy who can handle a session that big. I've had to keep the workload in the workouts down to around 2000 meters. Only one of the guys had come into early December in any kind of shape. The others were either hurt or had not been training. I also don't like running the actual distance in workouts either. For instance this week I'm planning on running a workout of 1x600/1x300/6x200 on Tuesday. Full rest. We had done some early season stuff with 30-60 second rest.

Tell em to sprint 400 and say Hail Mary's for the last 200.

It's more about pace. When I ran the 10 X 300 it was 38 - 42. When I dropped them to 35 secs it was 4 - 5 reps, and a slower walk recovery.

Qualikty is key.

The issue with doing a 600 as the first rep is it flattens their technique and makes the rest of the session less effective. I might suggest revwersing that session. It wil lmake it more of a sprinter / technique session than a survival session. You can control the consistency of the 200s, then the 300. The 600 becomes what it is, a focus on technique and concentration. And finishing.