I'm a 3200/1600 guy but I need to work on raw speed and I'd like to bring my 400 meter time (1:10 from November) to around or below 1:05 to achieve my goals of sub 5:10 and sub 11. Is a good way to lower my time 200x repeats?
I'm a 3200/1600 guy but I need to work on raw speed and I'd like to bring my 400 meter time (1:10 from November) to around or below 1:05 to achieve my goals of sub 5:10 and sub 11. Is a good way to lower my time 200x repeats?
200s are good. Anything shorter than 400m would be good for you since you already do longer events.
I found that 100s with a running start helped. On a tack, start jogging at the top of the curve and accelerate on the straight all the way to the end. You want to think about running fast with good form, and try to relax while you are running fast. Also, for the 400, the idea is to run fast, so you take full recovery. When you are trying to work on your speed, it is better to run fewer but faster, rather than more reps with little recovery.
There are so many ways you could improve your 400.
- sleds, short (5-6 sec) hills and plyos to improve your power and get you faster. IMHO this training is too often neglected in distance runners, even elite ones. Who wouldn't want to be faster?
- Medium hills, 15-20 sec. Almost 100%. 5 mins rest
- 10 x 100 in 15-16 sec, 1 min recovery, 2 sets if you're up for it
- 5-6 x 100 in 15-16 with 20-30 sec recovery
- Flat out 150s, 8-10 min recovery
- above all, be taught how to sprint properly, because you probably don't know how
- 300-280-260, 15 mins rest, as fast as you can go for each one
Even 200 repeats can be good, but how many, how fast, with what recovery and for what purpose?
Sounds like you're a weak distance runner.. hit the weight room son!! And hammer your sprint workouts. Tell your coach to make a b-c relay with distance runners