400m advice

Training Advice/Discussion

registered

10 years ago 01/04/2014 9:36pm EST

what would be the best way to run a faster 400m? Im a spr inter and was thinking that if i wanted a faster 400 i would need to improve my overall speed instead of endurance. i run a 27 200 and a 61 400. i was thinking my 200 was too slow to run a faster 400. i thought about switching to the 800 but i ran slower comparitively to the 400 at like a 2:40. have been in the weightroom a while and squat about 1.25 times my bodyweight, and getting my squat up.

i was thinking my time plateaued because i have a problem with my reactive strength/plyometric qualites or its bad technique. i can say i don't do much plyometrics.

am a male about 6 foot 1 and 165 pounds with little bodyfat and slightly muscular.

10 years ago 01/05/2014 12:00am EST

re: bigtexan

You just have to run a lot more than you are now, I wasn't even capable of a 27 200 and ran a 2:07 800. You're lacking in endurance, get some mileage in and some workouts, lifting is second to those two.

10 years ago 01/05/2014 12:23am EST

re: bigtexan

For a 27 sec 200, you can theoretically run 57-58 for 400 with perfect speed endurance for the speed level. To go 54 or 55, your 200 would need to be around 25, so your 100 would need to be 12-12.5 or thereabouts. Flying sprints of 60m with a 30m leadin are one of the best ways of getting there.

Also accelerations of 30-50m from blocks, pulling/pushing sleds, short hill sprints. Max velocity is terminal acceleration, so the longer and harder your acceleration ability is the higher the top speed you can reach.

Watch this video (stepping over, hips forward and back arched):

http://www.youtube.com/watch?v=4QrlPmK4B94

And do some basic plyos--standing long jumps, box jumps, hurdle hops. Just a little goes a long way. I'm a pure sprinter and after general prep typically do 3XSLJ in my warmup on speed days and 4-6 progressive box jumps after the workout. If you do just a little as part of the warmup you can use it for potentiation (do the jumps, wait 20-40 minutes, then your speed sessions will be faster). If you do more than a few touches in the warmup, the workout may be compromised, so you need to figure how to balance this for you.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

400m advice

Hot Now

Of General Interest

This thread has already been deleted.

You have been subscribed.

400m advice

Follow bigtexan

Block bigtexan

Follow coach d

Block coach d

Hot Now

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.