How do you train to run under 50 in the 400? And what spikes should I be racing in.
How do you train to run under 50 in the 400? And what spikes should I be racing in.
Damian Payne wrote:
How do you train to run under 50 in the 400? And what spikes should I be racing in.
That's almost like asking how do you train to squat 500 pounds (drug free) or bench 315. No matter what kind of training program people do, they are going to be practicing the very act they want to achieve. Also a lot of people are not built to ever squat 500 pounds, and I'm sure letsrun members will agree that not everyone is built to be able to run the quarter mile sub 50 seconds no matter how hard they train. Unless letsrun experts believe anyone can run the 400 meters under 50 seconds given they keep on training and reach a desirable racing weight?
Train with the Michael Johnson and Jeremy Wariner's coach, Clyde Hart,
http://www.ustfccca.org/assets/symposiums/2013/Hart_s%20Training%20Program.pdf
There are good threads on 400 training here, and if you want something more specified you'd have to provide age, height/weight, years training, PRs, training regime... Clyde Hart's training can be readily found and adapted to your current ability. In general you'll want to have sub-23 200m speed and work on speed endurance (reps at decent speed with short rest, fast reps with long rest, some coaches advise "tempo" runs as well).
Michael Wariner wrote:
Train with the Michael Johnson and Jeremy Wariner's coach, Clyde Hart,
http://www.ustfccca.org/assets/symposiums/2013/Hart_s%20Training%20Program.pdf
Do NOT use Clyde Hart training. It might have worked for them (hey, Snell won the Olympics on marathon training), but there are fundamental issues with any 400 program which does so little speed work. Any normal person has to work on speed year round.
Training for a 400 is hard and complicated, and requires a good program, good coaching and a dedicated athlete.
Damian Payne wrote:
How do you train to run under 50 in the 400? And what spikes should I be racing in.
sub 50 second 400 meters is very fast, probably only less than 1 percent of the active fit male population can run that time. Could someone with average to below average running talent achieve a 49 second 400 meter dash through hard work?
ibelieve wrote:
Damian Payne wrote:How do you train to run under 50 in the 400? And what spikes should I be racing in.
sub 50 second 400 meters is very fast, probably only less than 1 percent of the active fit male population can run that time. Could someone with average to below average running talent achieve a 49 second 400 meter dash through hard work?
For starters, you need to be able to run at least 11.50 FAT for the 100, and then be very well conditioned.
My fastest 100 is 11.29
Damian Payne wrote:
My fastest 100 is 11.29
FAT?
If that's computer timing yes
Damian Payne wrote:
If that's computer timing yes
Go to complete Track and Field buy their material. I am not part of the program at all and make no money from them.
How fast do you run now?
Speed Endurance.com has some good info as well on the 400.
My fastest is 50.90
How old are you, how conditioned, how many years training, how developed (ie through puberty), do you have access to good coaching, gym etc.
Basically you do speed development 1-2 times a week, endurance twice a week (but different types), gym twice a week, and two days off.
If you can run 11.29/50.9, you do the Clyde Hart program listed above. You might conceivably be able to run 48-high without improving basic speed.
coach d wrote:
If you can run 11.29/50.9, you do the Clyde Hart program listed above. You might conceivably be able to run 48-high without improving basic speed.
Why limit yourself?
Why not improve speed AND endurance?
Going 48-high with 11.29 100 speed will take a LOT of work.
You do realise there are two ways to improve the back end of your 400 - one is working on endurance, the other is working on your speed reserve.
Unless you think the runner's speed is maxed out, and they can keep their speed even with a heavy endurance program, then you keep doing speed work year round. There are too many elements of a 400 to work on to have the luxury of ignoring some of them for big chunks of the year.
You know it makes sense.
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