What can I do to lower my 400m PB? Currently it's at 58.60 and my 200 PB is at 26.43. I run a bit less than 20mpw. How can I improve?
What can I do to lower my 400m PB? Currently it's at 58.60 and my 200 PB is at 26.43. I run a bit less than 20mpw. How can I improve?
you should run 28.5, 29.5 as your splits. (2 sec slower than 200m pr and 1 sec slower than first 200m) 20mpw is definitely enough in the 400m unless you are a 400/800 guy then your base should be 40+ mpw and in-season around 25-30.
You are capable of 57 flat or maybe even 56 high with simply better fitness and lactic acid tolerance
But your biggest barrier to faster times is pure speed right now - hit the weight room and train like a 100/200 guy for a while and your times will come down - you can run much faster within 1-2 yrs
Low reps, high rest between sets, high weight (80-90% of max) 3x a week - squat, deadlift, bench, and other exercises you're comfortable with
Ab workouts on lifting days post-workout
Long run one day per week in offseason to mix it up - no less than 2 miles but closer to 5 miles is good if you can handle it - ease off of this as season approaches
Any soreness/unusual pain = stop what you're doing and rest it, no point overdoing it in the offseason, listen to you body - this lifting regimen shouldn't make you sore after the start - idea is to build strength with minimal mass gains
No more working out than five days per week
Eat healthy, high protein, lean meats and vegetables, cut out as much sugar as possible, limit alcohol consumption
Just some tips - work them in as they make sense to you
And if you don't understand a lifting movement, get an experienced gym rat partner or trainer