400m sub 53.00 200m sub 24.00

Training Advice/Discussion

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9 years ago 08/26/2014 9:44pm EDT

re: Kristers

I have had good success with young 400m runners by having them run a 600m time trial once a week in addition to their other training. The first week just run it at a strong steady pace, then each week try to improve the time a bit at a time. Over a period of about 12 weeks I have had them drop the 600m time over 10 seconds and their 400 improved by them being able to continue to run hard after 250m. You should find that after a few shots at the 600 you will view it as a challenge and then begin attacking it. Your 100m time is good enough to run below 53 for 400, but you may eventually find you are better suited for a racing distance longer than 400m, but you are young and should get faster over 100m with maturity. I have 45 years coaching experience and have had some very good 400m guys along the way.

9 years ago 08/27/2014 6:02am EDT

re: Kristers

Kristers wrote:
So this is my training week:
Monday : 20 min warm up 6x100m in comfortable pace , 5x200m 27.5-28.0 with 5 min rest or 7x150m, 2x60m , 4x100m in easy pace , 5 min cooldown
Tuesday : 35 min easy run , 8x100m in comfortable pace , 5x30m and 5x60m or ladder workout 20m/30m/60m/80m/100m/120m/100m/80m/60m/30m/20m or somthing like that. Cooldown.
Wednesday : Rest
Thursday : 15 min warmup , 6x100m easy pace , 5x300m 43.0-45.0 , 2x60m , 4x100m easy , cooldown.
Friday : 30 min run or 60 min football for warmup , 8x100m easy pace , cooldown.
Saturday/Sunday : Rest.
I have trainings in saturdays too in winter but in summer i train only 4 times a week. However next year I am going to live in another country so I am planning to change something in my training routine.

FFS what sort of training week is that for a 200-400 runner? Where's your top speed training, resistance, strength? What time of the year is this?

For 400s - in the leadup to the comp season, you need to do 2-3 x 300 with 10-12 mins rest - fast. You get a 10m wind up. If you want sub-53, you need to do these in 39s. Maybe do 2 for the first 2 weeks, then 3for the next 2 weeks. And that is your whole session. Do it hard.

You need some flat out 120-150s for your 200, preferably racing others.

You need 60-80s.

You need starts. You need acceleration work. Strength.

And all the time making sure you run tall and your feet spend as little time as possible on the ground - maximum power in minimum time, that's the single biggest key of it all.

You need a good coach who knows what they're doing.

9 years ago 08/27/2014 9:00am EDT

re: Kristers

First question is the original poster a girl out guy? These are pretty good girl times. And your only 17. If you get the right Coach then you will be running those times with a few more years of development.

9 years ago 09/07/2014 5:29pm EDT

re: big

No, I am not a girl. Thanks for encouragement.

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