I have no speed?

Is this guy even gonna check the thread or say anything?

Anon wrote:

Do some reverse pyramid/pyramid work like:

1x400

1x800

1x1600

1x800

1x400

with good recovery between each

or

do similar with some fartlek:

100 hard / 100 easy x 4

200 hard / 200 easy x4

300 hard / 300 easy x4

400 hard / 400 easy x4

Run some short -steep hill repeats after speed workouts. I think that is the best thing for developing speed.

Yes run 800/1600 to develop speed. GENIUS

mediocresprinter wrote:

Anon wrote:

Do some reverse pyramid/pyramid work like:

1x400

1x800

1x1600

1x800

1x400

with good recovery between each

or

do similar with some fartlek:

100 hard / 100 easy x 4

200 hard / 200 easy x4

300 hard / 300 easy x4

400 hard / 400 easy x4

Run some short -steep hill repeats after speed workouts. I think that is the best thing for developing speed.

Yes run 800/1600 to develop speed. GENIUS

Yes, it is well known by all slow distance runners that the 1600m is a sprint.

OP, whatever your 200m best is, that is fixed. Can't improve it. What you need to do is just increase your mileage until you can run that pace for 5000m. Then, you will become the ultimate letsrunner.

The easiest thing to develop in training is raw muscle strength but as distance runners we do not want to look like body builders.

The next easiest is to build endurance.

The hardest thing to develop in training is speed.

Old Art Lydiard said it in the 1940s. Your ultimate development is determined by your aerobic fitness, however do one speed development day per week.

Ryan Hall, 2:04 marathoner has been doing that since he was in high school.

He said, you can be strong as an ox (I think he is referring to endurance) but if you cannot spin the wheels fast you won't run well.

A long run will stress all three of the energy systems. So do one each week.

Speed work is 80 meters or less, hills, plyometrics, and etc.

Speed is not 10 x 200, 8 x 400, or 5 x 1000. That kind of running should be done only when a race is near. (10 week build up after a LOOOONG base buildup phase, cut down the last 4 weeks before the most important race.)

As one coach said to me..."You are still going to be breathing."

Jed Clampett, 30 years as a teacher-coach, now writer on CC and T & F.

My 400m PR is 59.8

Every single one of my speed workouts have been at goal mile race pace (68-73 second laps, depending on how hard of a workout it was). Should I keep doing this or start doing speed work for the 3200 and/or the 800 (my 800 PR is 2:11)?

Also, what type of long runs should I do? I can grind out 12 miles at 6:30 pace on a good day if I'm keeping a constant pace, but is there a better way of doing long runs?

You are capable of a 4:00 mile with that speed. Raw speed is not the issue. I think your issue is switching gears and not treating the 1600 like a 3200. Try a quick 1200 at goal 1600 pace 4-5 days before a big race to remind your body what that feels like. I think your problem is mental. Work through it and the fast times will come for the big meets.

400 time please wrote:

You are capable of a 4:00 mile with that speed. Raw speed is not the issue. I think your issue is switching gears and not treating the 1600 like a 3200. Try a quick 1200 at goal 1600 pace 4-5 days before a big race to remind your body what that feels like. I think your problem is mental. Work through it and the fast times will come for the big meets.

This is right. I also believe you have the speed to run a 12:30 5k and a 25:00 10k. All you need is more miles as speed is never the problem. Don't bother training to run faster, just run more and move up to the marathon, but not to ultras because that's hobby jogging

That kind of workout has you doing the faster stuff before the longer stuff so you get some speed training and you also get some strength training at the same time! Problem with just doing speed work is your strength will suffer.

mediocresprinter wrote:

Anon wrote:

Do some reverse pyramid/pyramid work like:

1x400

1x800

1x1600

1x800

1x400

with good recovery between each

or

do similar with some fartlek:

100 hard / 100 easy x 4

200 hard / 200 easy x4

300 hard / 300 easy x4

400 hard / 400 easy x4

Run some short -steep hill repeats after speed workouts. I think that is the best thing for developing speed.

Yes run 800/1600 to develop speed. GENIUS

Of course you can improve your 200. the 1600 isnt a sprint and is meant for strength. the 400 and 800 are for speed endurance for the mile and 2-mile races. The point was to run faster than the mile/2-mile pace 1st to emphasize going faster. The longer stuff is for strength. You can do both at the same time.

Typical Letsrunner wrote:

mediocresprinter wrote:

Yes run 800/1600 to develop speed. GENIUS

Yes, it is well known by all slow distance runners that the 1600m is a sprint.

OP, whatever your 200m best is, that is fixed. Can't improve it. What you need to do is just increase your mileage until you can run that pace for 5000m. Then, you will become the ultimate letsrunner.

Anon wrote:

Of course you can improve your 200. the 1600 isnt a sprint and is meant for strength. the 400 and 800 are for speed endurance for the mile and 2-mile races. The point was to run faster than the mile/2-mile pace 1st to emphasize going faster. The longer stuff is for strength. You can do both at the same time.

Typical Letsrunner wrote:

Yes, it is well known by all slow distance runners that the 1600m is a sprint.

OP, whatever your 200m best is, that is fixed. Can't improve it. What you need to do is just increase your mileage until you can run that pace for 5000m. Then, you will become the ultimate letsrunner.

No you cannot. The speed you are born with is your limit. How fast that is determines what event you should do. 20 or less you are a sprinter, under 22 do the 800, under 24 do the mile under 26 do the 5k and slower than that do marathon

only endurance can be trained speed is intrinsic and fixed

Squeeze it wrote:

sayer of you mad bro wrote:

WTF Bro?

Bro's either got a strength or speed problem. Probably both. Running like a ballerina ain't going to fix Broseph's problems.

Running heel to toe has very little downside at slower speeds. As you speed up, it makes you increasingly inefficient. It really does put a "speed limit" onto you.

I didn't suggest he run like a ballerina, I suggested he run correctly.

There is no "correct" way to run. Relatively his speed is not fast enough to require getting up on his toes.

Elites heel strike at 4:30 pace.

The Overexplainer wrote:

Endurance FTW wrote:

I'm in high school track season right now, and I honestly don't care about any of my races except for the 2 mile, but I'm worried that I won't have the speed to improve anymore. I always felt like my mile (4:51) was terrible compared to my 2 mile (10:20). I really want to get down to sub 10 minutes, but I'm worried that my slower mile time/lack of speed won't let me reach my goals. Should I focus more on getting my mile down by training my raw speed, or should I build my endurance more by doing longer, slower intervals and throwing in a 90 minute run once a week?

4:51 and 10:20 are roughly EQUAL. I ran 4:50 / 10:20 as a frosh. The next year I got down to 9:50, you will too. Unless you are a senior, you will get there.

This.

As long as he isn't a senior.

HS athletes get better despite the efforts of their coaches. Its called maturing physically. A lot of coaches get a great rep based on nature.

Have patience, keep healthy, and learn the things that will carry you through your 'career'. Technique, conditioning, maintaining performance without crippling injuries. And of course race tactics.