With 4 weeks of specific sprint training, how fast do you honestly think you could run a 100-meter race?

Road Race History Expert wrote:

Mo Farah ran 12.9 in a 100. And he runs 11.3 for a flying 100.

I guess that you not really claim Mo's top end speed to be 12.9. Still a silly thing to bring up in your argument. There is no way in hell that Mo is any slower than 11.HI in a 100m.

I'm a 50 400m, 1:53 800, 4:10 mile, 9:00 2 mile guy and I could probably go sub 12 after a couple weeks of sprint training. I did 50 in the 400 with absolutely no speed work and only strides after easy runs.

13.5

Maybe 15 hours? Oh i thought you said 100 miles. I'd guess about 4-5% faster than you can do it right now, assuming no specific sprint training to this point. Less if you have done any sprint work recently.

We have a HS freshman going 11.23. You don't think Rudisha could beat him?

^^^ Agreed. Mo Farah has closed in sub 51 at the end of a 5K. This would easily put him around 48 in a fresh 400, if not faster. No way in hell a 48 guy can only run 12.9…regardless of being a distance runner or sprinter. You have to understand how much leg speed these world class distance athletes have. Comparing a distance runner dropping down to sprints is not equivalent to a sprinter bumping up to long distance… for the most part they all have a good amount or leg speed, but not all have that type of endurance.

You shouldn’t say you’re certain that he cannot break 12 seconds. 1:58 requires some sort of decent leg speed. Maybe he has a pretty good start out of the blocks? Maybe he has some quality leg speed but hasn’t reached his full potential in speed endurance events? What can he run in a 400? You are going to lose this “bet” because chances are, he can break 12 seconds. Many decent 800m runners can break 12 seconds. My high school PR was 1:58 and was capable of running right around 12 seconds with basically zero speed training. Now 11.4 seems a little fast to me, but I would not be surprised if he was able to run that.

[quote]coach d wrote:

[quote]word. wrote:

[quote]coach d wrote:

SG and I have had that discussion before, and the big issue that distance runners have is poor leg power. See the post by Nick Willis a week ago that he cannot break 50 in the 400 because he cannot get up to speed fast enough. To run 50 in the 400--as a sprinter--you need about 23 in the 200 and 11.5 in the 100. And if Rupp and Farah cannot do this (from 3pt or blocks), oh sure, some anonymous loser on a message board is going to do this, and it would take a lot longer than a month just to get sprint technique correct and learn how to use blocks--not to mention the time it takes in the gym to get the power needed so that blocks aren't actually slower than standing.

quote]

Everything is not black or white as you think coach d. I was 5K/10K guy and I ran a 50.2 at the end of a workout in flats.

My best 200 is just above 26, not during much training. I'd be happy to dip under 13 because I have no idea what specific sprint training involves.

sorry but looks like you cant....

flying 60 in 7 would likely put you about 8.4 from standing multiply by 1.54 (generally accepted as the 60m conversion for a sprinter, note: "sprinter") and it comes to 13.24

for a trained sprinter you would add 1sec for blocks but for someone with fly speed and training i added an conservative 0.4 etc

Blocks don't take a second off your time. The difference is between a dead vs. flying start, not blocks vs. no blocks.

Training doesn't make more than a small difference in 100m time. A few tenth sis a big deal in the context of high level sprint competition, but training does not turn a 13 sec guy into an 11 sec guy. Speed is mostly genetic.

You have no clue. Farah would not break 50 in a 400 race. Top distance runners can hold there high end speed for a very long time, even on the last lap of a distance race. That doesn't mean they can run fast 400 races. It's a completely different thing.

blocks - no blocks your just talking symantics, you should be able to see the relavnt point!

regardless the formular is correct

But agree, no 13 second runner will turn into an 11 second sprinter in anywhere even close to 6months.

I find it funny how so many runners percieve the 'strides' as being really fast

for the record, my PBs are:

10:80

21.73

47.09

1.53.48

5k 16:13

no relavance, just saying I know how hard it is to go from running 5k to sprinting fast and i train primarily for sprints

You don’t think a 3:28 guy could break 50? I understand these runners can hold high end speed which is why I don’t think he would be blazing fast but 12.9 for the 100…Doesn't that seem a little slow to you?

162430 wrote:

I always have to chuckle at the claim that Mo Farah can only run 12.9 in the 100. Just because that is what he ran on some meaningless All-Star competition show does not mean that is his actual top-end speed. 12.9 x 4 = 51.6. Mo closed some jog fest 5k faster than this just last year. He is easily an 11.5-11.8 guy without any sprint-specific work (whilst in peak 5000m shape, maybe not right this second).

This board has no concept of sprint times. Here are the top 4 times from a meet that my MIDDLE SCHOOL team attended last night. All times are FAT and we live in a rural area in Michigan:

11.83, 12.03, 12.14, 12.16

You guys really don't think that Mo would easily dust a bunch of 13/14 year-olds? Morons.

Thank you for not being an idiot, 162430. It seems that there are a lot of jealous, insecure, short distance runners with zero muscle who think a sub-12 is impossible for every distance runner.

oh my wrote:

You have no clue. Farah would not break 50 in a 400 race. Top distance runners can hold there high end speed for a very long time, even on the last lap of a distance race. That doesn't mean they can run fast 400 races. It's a completely different thing.

I'm continually amazed at the profound stupidity displayed on these boards. Farah ran something like 50.85 for the LAST 400 OF A 5K RACE, and you're claiming there is no way he could break 50 seconds for ONE lap?

"oh my" is another jealous runner with minimal speed/talent.

"SO THIS IS BASICALLY YOU SAYING SPRINTING COMES EASIER AND REQUIRES LESS WORK. ON A DISTANCE DOMINATED MESSAGE BOARD FORUM."

-Jakir? I'm sending you a new keyboard by camel asap.

At least someone here understands what i'm saying