5x100
3x200
2x400
The above are three separate workouts, done on say M W F. What times for each rep. would indicate that the athlete can definitely run faster than 55 for the 400? To make it easier to estimate all three workouts are done with 1 min rest after each rep. Then after a 5 min break another set is done.
For instance, would 2x 2x400 in 60, 59, then 58, 57 in a workout indicate that one is ready to break 55 in a race?
How old? Male of female? Any idea of 200m time? or 800?
It seems that 54 seconds would be more difficult, eh?
6x 250m on 10 minutes
or 3x 250m on 20 minutes
also 1k as fast as possible once a week to prepare
I don't think you guys understand. I wasn't asking for training advice for the 400 (though I am interested in improving my 400m time).
I want to know what sort of workout predicts a sub 55 400. Anyone who has run that fast, and trained for it with intervals, might remember what sort of times they were running in practice at the time.
400metersoffseason wrote:
I don't think you guys understand. I wasn't asking for training advice for the 400 (though I am interested in improving my 400m time).
I want to know what sort of workout predicts a sub 55 400. Anyone who has run that fast, and trained for it with intervals, might remember what sort of times they were running in practice at the time.
When I ran a sub 55 400, I was running 8 x 1k @ 3:15 in practice.
Once I did that, I knew I could go under 55 for the 400m.
I know a guy who can run a 55. He runs 100mpw. Clearly you must run 100mpw to run a 55.
If you can run a 26 flat 200 in practice, you can a 55 400 in a race.
J.R. wrote:
6x 250m on 10 minutes
This one was close to a 400m time for me. My fastest was 51.7, but I ran 52.5 or faster 25 times.
beaut person wrote:
If you can run a 26 flat 200 in practice, you can a 55 400 in a race.
this. for a short race like the 400 you dont need any real predictor workouts, put on the spikes and do 1 or 2 200s at 95%/max. If you break 26 there is no doubt you can break 55 if you have any kind of stamina or mental fortitude
400metersoffseason wrote:
I want to know what sort of workout predicts a sub 55 400. Anyone who has run that fast, and trained for it with intervals, might remember what sort of times they were running in practice at the time.
In High School I ran a high 53 relay split, mid 54 open 400.
I remember doing workouts like 100, 200, 300, 200, 100 and 5x200. I remember aiming for 26-27 in the 5x200 (can't remember my actual splits) and recovery was a combination of walking and slow jogging for 200m. I think the other workout was done at similar paces and recoveries.
This was nearly 15 years ago so I can't be much more specific.