I am 25 years old. When I am in my top condition for the 1500m/5000m, my natural 400 meter speed is around 53 seconds. This is on about 40 mpw with mostly long tempo runs and long intervals.
I am going to spend 4 months on 400 meter training. How much improvement do you think I could drop? I am hoping for around 49 seconds, but 47 would be nice. Do you think this is possible?
I think it depends on how well you trian for it. My guess is that you will probably get down to around 50 seconds.
100 speed?
I think a 47 would be very tough for someone who currently runs a 53 and someone who is normally a mid distance runner. That is a huge progession. Can you run a sub-24 200m? Can you run a sub-12 100m?
I have never ran an all out 100. I once ran a 25 sec 200 in my trainers. That 53 was on pure endurance training.
For 4 months I will be working on my power, pure speed, weight lifting, Hill Sprints, etc.
The way I look at it, I got to at least improve 1 second per 100, and run a 49.
400train wrote:
47 would be nice.
I\'s possible but not with that attitude. You have to say you not only want to but you HAVE to run 47. Have that in the back of your mind when you train.
too bad your training volume is so low -- if you ran more you could carry your most basic speed (power) longer translating into best sustained all-out speed (speed endurance).
or
do as the Africans do:
at the Morroccan junior camp in Florida, the juniors were "running" 50-60 mi/wk but that didn't include their 2hrs of drills and core strengthening every day. If you just added 2hr of drills six days per week you'd see a nice drop in all events.
is '123' your alter ego? seeing as you answered some questions about 'your' original post under that pseudonym. the only thing is though, that you were the first person to answer your original post - and in doing so pretty much rejected what you'd written in your first post. are you a bit odd?