A week off of my Freshman year in college track and its time to get back into training mode. This year was average I guess 100-11.2 200-22.3 400-51. With my coach not giving us a summer plan, I want to know what exactly I should focus on as a 1/2/4 guy especially this early in the summer. I don't want to overdue my summer training and be tired for fall but I want to be ready.
Let's see the FAT times. Not many guys running 22.3-200 off an 11.2-100.
Your 51-400 is soft in comparison. You have to ask yourself what you want to be best at or improve the most. Training for the 100 is different than training for the 400.
11.25/22.33
My 400 is disappointing because I came in a 400 runner. I think training for the 400 helped my 1/2.
Have you ever done an 800? If so, when, and what was the time?
I did soph year of high school and ran the relay. 2:05 and 2:00 split
...and what were your 100/200/400 times soph year?
Lift 3-4x a week
1x of speed work (2-3 reps, keep it light and easy)
1-2x a week of tempos/general conditioning
1-2x a week of plyometrics
1x a week of technical work (hurdles, blocks, form, etc.)
Work on weaknesses while maintaining strengths.
Don't overtrain during the summer and be dead by the fall, a relatively common trait with underclassmen sprinters.
No need to worry about the 800m, you seem to be a typical 200m specialist.
....didnt run the 100/200. 400-53.5
Thank you, any ideas of how fast my 400 could be with my 100/200 times?
Based on your 200 vs 100 time, you aren't a natural 100 runner. If you aren't a natural 100 runner, you probably aren't a 200 runner either. Your 200 speed is solid, but your fitness is obviously very low when looking at that 400.
Long term, you are a 400 runner, but that's going to take a lot of work you probably aren't used to.
I just haven't been taught how to run the 4 correctly, I never was a 1/2 guy open but I was always on the 4x1 or 4x2. This year was my first legit season of the two so I think with a solid base I can excel in both. Im a very hardworker so I'm open to anything one can offer to me
MIC ITW wrote:
Based on your 200 vs 100 time, you aren't a natural 100 runner. If you aren't a natural 100 runner, you probably aren't a 200 runner either. Your 200 speed is solid, but your fitness is obviously very low when looking at that 400.
Long term, you are a 400 runner, but that's going to take a lot of work you probably aren't used to.
Guy on my team back in the day was 21.55/47.26 with a 11.49 100m. Was like 6'5", didn't use blocks. I wouldn't be surprised if his last 100m split of the 200 was sub-9.5.
tl;dr: It's possible that OP is a weird freak like my teammate based on his very slow 100 time. Doubtful, but possible.
MIC ITW wrote:
Based on your 200 vs 100 time, you aren't a natural 100 runner. If you aren't a natural 100 runner, you probably aren't a 200 runner either.
This logic is idiotic. You say his 100 is weak relative to his 200, therefor he isn't suited to EITHER?
Your tone suggests that you know little and are really getting mad that his times are pretty hot.
A natural 100 man is going to have a 100 slightly faster than half of his 200. He does.
Clearly aerobic fitness, general conditioning and some speed endurance make up a good focus for his off-season, like most sprinters.
Find the Letsrun post of Maurice Greene doing 12x200 with 30 seconds rest. Classic.
open sesamoid wrote:
MIC ITW wrote:Based on your 200 vs 100 time, you aren't a natural 100 runner. If you aren't a natural 100 runner, you probably aren't a 200 runner either.
This logic is idiotic. You say his 100 is weak relative to his 200, therefor he isn't suited to EITHER?
Your tone suggests that you know little and are really getting mad that his times are pretty hot.
A natural 100 man is going to have a 100 slightly faster than half of his 200. He does.
Clearly aerobic fitness, general conditioning and some speed endurance make up a good focus for his off-season, like most sprinters.
Find the Letsrun post of Maurice Greene doing 12x200 with 30 seconds rest. Classic.
11.2 and 22.3 as an 18-19 year old indicate enough speed to be a world class 800-1500M runner. Given his age, one would expect another 1/2 second improvement possible in the 100 long term, putting him at 10.7 and likely 21.3-21.5.
Sounds like a 800M runner to me.
Or he could stick to the 100 and keep getting chicked by the best collegiate females.
What type of training did you do in high school? Did you do any aerobic work? How much do you weigh (and how tall)?