I'm a high school runner with pretty modest prs. the training i do suggest I'm in pretty good shape though so I'm looking to pr big soon. I'm not the speediest guy and the 3200 is my main event. What I'm wondering is what's the best way to become strong enough to close my last 600m really fast. I'd like to get to the point where I can close my last 400m under 60 seconds as well. Any help is appreciated
Grow a pair.
run the first 2600m really slow
Practice it during regular training. Pick up from a mile out on threshold/tempo runs. Run long repeats when you do intervals. Commit, commit, commit. It's going to hurt more than 200 out, that's for darn sure
All a kick is is energy that you have saved up. In other words, you won't have a kick unless you've been holding back.
What's your 400m pr? It will probably need to be 53 or faster if you want to do this in high school.
A kick from 600 out is based on the 6" between the ears. When you get that straight you'll be able to do it.
I've never run a 400 but i think i could probably run around 55. When we do 200m repeats in practice i'm usually around 28-29 for each if that means anything. Also i was wondering if there's any kind of technique you use, like i've heard some people accelerate every 100m
Accelerating every 100 is a good idea, I think, just as much for the mental component as the physical.
What are your PRs?
Fast intervals after moderate paced ones?
We need more background. How old are you, and what are times?
Lkiop wrote:
We need more background. How old are you, and what are times?
How many times have you watched Prefontaine? Without Limits? What percentage of your wet dreams involve your coach calling you a "Magnificent b@stard"?
i'm 16, so far this year i've run 9:57 and 2:07 in the 8. I realize i'm probably not at the point where i can do this yet but i'd like to get there eventually
DMX wrote:
i'm 16, so far this year i've run 9:57 and 2:07 in the 8. I realize i'm probably not at the point where i can do this yet but i'd like to get there eventually
You're not going to close the last 400m in under 60 unless the first 7 laps are around 10:30 pace. Kick = unspent energy.
if you want to be able to go with 600m, you need to first learn how to kick, and from there learn how to sprint. a "kick" from 600m out isnt realyl a kick at all but more of a strong surge, at least at the highschool level in events like the mile and 2 mile. if you want to try the acceleratng every 100m, go for it, el g was a champ when it came to the 600m surge. thats how he finished his OG 1500m race in 2004.
the thing you need to know about accelerating every 100m is that its going to hurt like a bitch. you really have to cimmit to doing it. if done right, its not only going to burn off most competitors, but make it a last man standing race if you have anyone left with a 100m to go.
in order to be able to become "strong" enough to go wih 600m, you really just need to become "strong". long, hard intervals, anything that will build strength helps. tempos are always good. you need to work on your speed a bit though otherwise even with additional strength you wont have a great kick. 2:07 for 800m when you have already run 9:57 shows a lack of speed on your part, especially that 55 you cited.
strength equals speed isnt just a saying, its how it works. work on your strength to be able to use what speed you have at the end of a race. but in addition to that work on your speed as well. being able to go 28-29 on repeats shows you have some decent strength (im assuming this is morethan just 4 or 5 200m repeats)but you really do need more speed.
the way a kick works depends on two factors; anaerobic capacity (the amount of speed you have at your disposal) and aerobic capacity (the amount of strength you have at your disposal). you need to have access to anaerobic capacity at the end of the race in order to kick, but if you have had to dip into those stores before the kick has come, there isnt going to be as much of a kick. a kick is just energy saved for the end of the race. work on the strength but also the speed.
what kinds of stuff could i work on to get more speed?
DMX wrote:
what kinds of stuff could i work on to get more speed?
50m and 100m full speed with 5+ minute rest in between
in spikes on a track? how many? and this shouldn't interfere with my other workouts right?
Don't waste your time. Go for even pace and push over last lap or 200m. The only way you could do it is to run slower until the 600m point
When you get your times down then look at going from further out. Do that now and you are just running uneven pace and will run a slower overall time
Chris, you've been watching that video of Stember, haven't you?