So here is a hypothetical. Last year I self-trained and ran 49.9 in the 400m. Right now I do some sprinting, some cross training, and low volume some easy running, and I can run 3 miles in, say, 20-flat (I'm a fairly big guy at 6-2, 180 pounds)
Is it possible to translate the 400m speed (maybe I can do 52-53 right now) into a sub-2:00 800m by only doing sprint workouts on the track and swimming for anything longer?
I'm looking for the easiest, most enjoyable route to breaking 2:00.
If those times are right, if you can't break 2 you're a big ninny!
You could try the Galloway run-walk method for your long runs.
Sorry for not answering your question. I have the same one. If we build a big cardio vascular engine by cross training, would that translate to running performance in any way?
Us sprinter types have it the hardest.
bump
I have the same question
Do some longer runs. I don't think swimming is the best way to get you legs to go 800 in 2 flat.
You're fast enough to break 2. What you'd be missing with that program is speed endurance and an aerobic base.
So if by "sprint training" you meant doing some workouts like 3 x 500 at pace with lots of rest or the odd full out 600m with some 200s after, that would be a start.
When you're in the pool, if you were longer reps at a strong aerobic effort (400s, 500s, etc.) that would also be helpful.
No. Sprint workouts wont give you the necessary aerobic training that is needed for you to run your best in the 800m. And no. You can't get that necessary aerobic training from swimming workouts and some easy running.
There are no shortcuts to running fast if that's what you really want to know.
Swimming can really set you up for a great foundation, but then you've got to actually run to activate that. It doesn't work that you can just swim (and not do any considerable distance running training) and then just hit the track and run fast.
But, I would agree and have experience, if you are swimming hard regularly, then even a very low amount of distance running training will be super effective as compared to usual.
That would be the upside in minimizing apparently the "difficult" cardiovascular distance training that you don't want to do.
Dr.Know wrote:
If those times are right, if you can't break 2 you're a big ninny!
2/10 to OP for provoking a 10/10 response
As others said - if you do 800 race pace work (like 4 x 400) then yes, it's possible. This won't get you to your limit, but it should get you under 2, if you're in say 51 shape for 400.
Lazy Ass wrote:
Is it possible to translate the 400m speed (maybe I can do 52-53 right now) into a sub-2:00 800m by only doing sprint workouts on the track and swimming for anything longer?
When I was 49, I did 400 meter track workouts, 3 mile tempos, and lots of pool work and went 56.5 and 2:03.
I say hell yeah!