800 speed workouts

bitcheslovesosa

Option 1 - 3 X (3 X 200) 1 min jog between, 3 min rest between sets.

Set 1: 4 seconds above PR race pace (ex - PR of 2:00, run set 1 in 34 sec/200)

Set 2: 2 seconds faster per 200 (32 in example above)

Set 3: - PR Race Pace (30 seconds in example above)

Do this once every 10 days or so. If you cannot complete this at this speed, slow down the first set accordingly, the point is to increase the speed on each set)

Just an example, you can also do this with 150's or 300's

Option 2 - 16 X 100 Sprint the straights, jog the curves, focus on turnover, should be about 85-90% effort.

Both of these after a 20-30 minute easy run, with a 20-30 min easy cooldown

I always like steep hill sprints at the end of an easier day to build muscle for speed. Like 4X60m-100m steep hills. Squats after a workout help a lot too

The OP is looking for sprint workouts to improve his 400 speed.

Here is a thread where Renato talks about the training of Marcello Fiasconaro, first guy ever under 1:44. It is on page 10 of the thread, about halfway down the page:

http://www.letsrun.com/forum/flat_read.php?thread=4030549&page=9

The last 2 workouts (of the 5 that are listed) are 400 workouts. The 6 x 150 and 3 x 300 are the ones I'm talking about.

Of course, the OP is not a 45.5 guy, so if he is, say, a 54.6 guy, he can just multiply the times and recoveries by 1.2 to get his own times and recoveries.

Chief Sosa, if you have not done this type of training before, warm up really well and start the first one or two repeats a little slower than you think you can do the repeats. If at any point you feel like you are going to get injured if you do one more (or even in the middle of a repeat) just stop and cool down and call it a day.

The hill sprints mentioned by another poster are great too.

Danke.

PURE HATE

731 yards

688 yards

913 yards

224 Yards

614 yards

MUSCLE FUEL

1300 grams of whey protein

700 fluid ounces of water

REPRISE

444 yards (butt-scoot)

328 yards (crab walk)

932 yards (elbow walk)

800 is a poon event. run the mile

Run 200 meter intervals turn around!! basically run a 200 under 30 rest 30 seconds and run again!! do this 6 times.

thank me later!!!!

Turd on a stick...and...some such...hell if I know...why the shit are you asking me anyway? Leave me alone!!!

What is the point of worrying about recovery time when you're working on speed? OP is not trying to improve lactate clearance. OP wants to run faster.

If you're really serious about improving speed, stop approaching it like a distance runner. Lactate tolerance makes you run farther at a given pace, but not faster.

To get faster is simple. Learn to sprint. Do drills, warm up properly, and do a few (not very many) short repeats without restricting your recovery. Forget the endurance aspect. That will catch up once you have trained yourself to run faster.

Lame and juvenile. But I am laughing.