Would doing FAST (close to all out) 60-100 sprints after an easy run or on a day off increase my 400 by a significant amount? If so, by how much (estimate)?
Would doing FAST (close to all out) 60-100 sprints after an easy run or on a day off increase my 400 by a significant amount? If so, by how much (estimate)?
Do strides on easy days at about 800 pace; no more than 100m and 4-6 reps w/ full recovery. (So maybe do two sessions of strides a week, each after an easier day).
Reserve one day a week for top speed development; could be 8-12 second hill sprints (ALL OUT 100% effort), complete recovery. Maybe the next week you could alternate with flat sprints on the track; 6-8x60m-100m all out is ideal.
This is the important stuff. You could add in weights and plyometrics or drills like high knees etc as well; as your season progresses and you get closer to your important races you should ramp up the speed endurance sessions (200s,250s,300s)
Dropped mine 400m time by about 3 seconds doing hard strides a couple times a week. Something like 4-6x100m in 12-13.5 seconds. Focus on being relaxed while running fast