Sub 50 400m

Most of that distance crap doesn't matter. How old are you? How strong are you? What are your 100 and 200?

Sub 50 is no big deal. Anyone who trains hard can do it. Shoot, there's tons of hs kids doing it.

Curiousity wrote:

Strictly based off PRs...

53mid

2:00

3:57

4:14

8:06

8:55

14:00

Could I break 50sec in the 400m if I trained for it?

You seem like a distance runner with some speed. Maybe you can break 50, maybe you can't. We need more info on your real foot speed (shorter races). I will say that I broke 2 in the 800 and 50 in the 4 with a crappy distance base 1500 and up with times that would make you seem the reincarnation of Bekele. So, that might indicate a difference in foot speed. And I barely broke 50. Of course, I also wasn't the hardest worker...

You're probably a much harder worker and a much more talented runner overall. So, why not?

You already have good range. Do some sharpening and gun for sub-50!

1500 better than 800 so you might struggle. Stick with middle and long distances.

What is you 200m I bet it's over 25.0?

Google Latif Thomas and Mike Hurst 400 training. They have lots of good, free info online.

I've never run an all out straight 200m. In training I have been able to run 26mid fairly comfortably. I have also run 600m going 30low, 28mid, 27mid.

If you haven't trained for it, I'd say you can break it.

I've run a few all out 200's back when I became a sprinter in college but none of them were ever straight. I've never been to a track that was built that way. To contribute to this thread, I strictly trained for the 800 and my high school PRs were 2:01.13 and 24.2/51.6(hand timed). My first year in college I dropped those down to 22.72/49.42. It's amazing what you can do with a little sprint training. I wish I had stuck with it.

I'd guess that you'd be able to get to sub 50 with decent 400m training if you're currently not too far from the times you indicated. I wonder how accurate that 400m time is though. 53.mid seems significantly better than 2:00 and 3:57 for someone who has gone 8:06. Is that a from-the-stands-bad-angle relay split?

My guess is that you haven't really ever put in much work on your shorter distances, but maybe been thrown on a few 400m relay legs, so maybe the 53 is reasonably acurate.... Is it backed up with some other similar 400m marks? The 600m closing in 28/27 is decent.

The real question for me though.... How much do you really want to focus on the 400m? Are you done with the 3000m/5000m for now? In the short term, getting your 400m below 50 isn't going to do your 3k/5k any favors. You may be able to get your 800m under 1:55 and your 1500m under 3:50 concurrently, but your more heavily aerobic stuff is likely to fall off quite a bit. The added speed may help you for the longer races in 18 months or so if you come back to those events then, but does that fit in with your plans?

Bench and squat PR?

You wont break 50 if you cant squat double your body weight.

8:06 3k and 14:00 5k. Why would you care about breaking 50. Focus on breaking 8 and 14.

Answer is no anyway. 0/10

I'd say get that 800m time down first you should be able to run faster. What's your all out 300m time? My friend is in sub 50 shape and get do repeats of 300m in 35 seconds. He was a 52-53 guy in high school. Also that 200m time has to go down. Have you ever tried running an ALL OUT 400? You're probably slowing down on the back straight. Your endurance should have you run it balls out and hold on.

Worth a look. It's a presentation we did last year.

Why is squatting double your body weight predictive of 400 talent?

Murder Dubs wrote:

Curiousity wrote:

Strictly based off PRs...

53mid

2:00

3:57

4:14

8:06

8:55

14:00

Could I break 50sec in the 400m if I trained for it?

You seem like a distance runner with some speed. Maybe you can break 50, maybe you can't. We need more info on your real foot speed (shorter races). I will say that I broke 2 in the 800 and 50 in the 4 with a crappy distance base 1500 and up with times that would make you seem the reincarnation of Bekele. So, that might indicate a difference in foot speed. And I barely broke 50. Of course, I also wasn't the hardest worker...

You're probably a much harder worker and a much more talented runner overall. So, why not?

You already have good range. Do some sharpening and gun for sub-50!

After you give us your foot speed, please give us your left pinky speed.