Just looking for workouts that helped any 400m runners lower there time and 800m runners lower there time. And also any strategy as would be really help full?
Just looking for workouts that helped any 400m runners lower there time and 800m runners lower there time. And also any strategy as would be really help full?
For the 400- I think this covers it.
http://speedendurance.com/2014/07/28/strategy-how-to-run-the-400m/
Thank you that is gonna help a lot. Do you know any good workouts to do?
These are the basic workouts I do for the 400 that i've found online
Speed, maybe 3x block, stand, fly, 20, 30, 40, 50, 60m
Specific 400m endurance, such as 6x200m in sub-24sec with 2mins jog-around recovery
Special Speed Endurance, such as 300m, 250m, 180m all max with 15min > recoveries
Endurance, maybe long hills with jog recoveries
tempo, such as 2x5x100 for form, rhythm & relaxation, or pool session); then the cycle of rest-train
Weight lifting would follow the track/speed sessions
Maybe this link can be of help.
Do block work. Get your start perfect. Understand that in both the 400m and the 800m the last 25% of your race will be the slowest.
For the 400m you just have to go for, coming out of the blocks and going around the first turn should be an all out sprint. Around the back-straight settle into "400m pace" stay alert and make up the stagger. The home stretch pump those arms hard.
For the 800m you are going to positive split the race. I have a freshman on JV that wants to run a 2:01 this year. His splits will roughly be 58 63. Early on the splits will have a variation of around 4-5 seconds. Later on in the season those splits will get more even as you get stronger. Get use to going out hard and dying.
Both races require about the same workouts but if you are wanting to do well in both you will need about 20-30 miles per week to have some endurance.