400m Training

idk how u plateau lol just go up on distance u ain't fast enough for the 4. I went from a 53 to a 48 in 1 year by just doing a hard hill by my house along with xc. weights, plyos, be patient or go up in distance tbh

You have to get that flat 200 down. You're in shape from xc, that's more than enough base to run a 53. Even if you ran your pr in the 200 the first half of your 4, you'd only be able to afford a 2 second positive split, which is challenging no matter what level runner you are. Quality speed endurance is needed, workout examples

3x300 @90% w/6-8 min rest

500-4-3-2-1 @80% w/ 5 min rest

4-5x200 @85-90% w/ 4-5 min rest

6x150@ 90% w/ 5 min rest

Practice your block starts so you can accelerate more efficiently and shave some time off the first 50m

Run some 200s at smaller meets if possible to get your body used to the feeling of really getting up to speed. Id recommend getting your 200 pr down to 24 low, that way when you go out in 25 flat in your 4, it won't feel as taxing relatively and you only have to close in a 28, which with your base you should be able to do

Weight room and quality speed work are your key, it sounds like you haven't really focused on QUALITY speed work/endurance yet, which means you will make gains quickly, you could surprise yourself.

You may prefer the 400m but the 800m may be your best event. You may be a sub-2:05 800m person. Give the 800 a try.

Lift

If you want to be a 400m guy don't go and do 6-8mi runs with distance. Train with the sprinters exclusively. For sprinters that do XC i usually have them at the bottom end for mileage and will give them a little bit more speed stuff as really they are just doing it to stay in shape for track. My sprinters do no easy runs. Its either a hard workout or tempo intervals on the "easy" or recovery days. Doing long distance runs in my book isnt the best way to improve the sprinter.

I'm not affiliated with Latif Thomas or Mike Hurst, but they have some of the best 400 articles online.

Start by googling: Latif Thomas summer speed

Then: Lathif Thomas 400 training

Mike Hurst 400 training

You need speed work to start, and Latif's article explains it all.

Alright if you're a pure 400 runner, then don't run longer distance like that. However, it is very possible for a mixed 400/800 runner that specializes in the 800 to drop down and hit crazy strong times. For example, Rudisha averages 60 mpw, but can throw down a mid-44 second 400m. You might not be like that. However, to be completely honest with you, you should run the 400, 800, and 1600. There is a guy on my team who runs a mid 17 5k and can run a 53 400, but he meets in the middle with a 4:30 mile. You should give those distances a shot, or, if you believe you are solely a 400 runner then don't run more than 4 miles and only do it maybe once a week.

P.S. you're fast at the 5k, regardless of your 400 time. Guys in hs typically have more speed, and like you I hit 63-flat in the 400 without training for it. Never improved on that! I ran a 66 the next season but my 800 went from 2:32 to 2:16 8th grade year. Haven't troubled myself with the 400 since.

I'm old enough to be your grandfather, but 2 years ago I dropped down from mid-distance to run the 400. The difference in training is pretty significant.

I would agree with all the other posters. You need more speed in the 200. You should train like a sprinter and avoid the long runs. You need to lift more. Train like a long sprinter and your times should come down. The 400 is also a surprisingly technical race. The start, the curve, the back stretch, the final turn, the final straight... there is a technique for each of these stages of the race. Learn them. Practice them.

Your body also might need a bit more time to grow into your new height. In Larry Greene's book Training for Young Distance Runners, he explains how some guys need time for their muscles and tendons to adapt to their taller bodies after a growth spurt.

fisky wrote:

Your body also might need a bit more time to grow into your new height. In Larry Greene's book Training for Young Distance Runners, he explains how some guys need time for their muscles and tendons to adapt to their taller bodies after a growth spurt.

This is what happened for me. Could barely break 60 as a freshman in high school. Ran 57 as a sophomore in the middle of a growth spurt. By spring of junior year I had grown into my height and ran 51.

Thanks for the examples. I will definitely try this along with incorporating the weight room. I didn't realize how important 200 speed affects your 400m time. Block starts are also a good idea since I know I haven't mastered my acceleration phase.

Thank you I'll look into their articles.

Do you have your sprinters lift at all during cross country season? I want to try to lift at least 3x a week during the season. I'll ask my coach about lowering mileage.