I'm a senior and do cross country. During track I run the 400 and have realized how if you lower your 200 it helps quarter mile time. I ran a 25.9 after running a 400 in a dual meet. Is it possible I can bring this time down to 24 seconds or even sub 24? My best 400 is 55.4. Any suggestions on lowering this from now until track would be appreciated, it's cold where I live in the winter and I don't know what I can do for speed.
As a HS Frosh I ran 56.5/57 and 25 5/26 my HS PRs ended up 23.5 openand 53..0/53 low relay .
You (and I) should have been running the mile or two mile not sprints in HS
PracticeandSleep wrote:
I'm a senior and do cross country. During track I run the 400 and have realized how if you lower your 200 it helps quarter mile time. I ran a 25.9 after running a 400 in a dual meet. Is it possible I can bring this time down to 24 seconds or even sub 24? My best 400 is 55.4. Any suggestions on lowering this from now until track would be appreciated, it's cold where I live in the winter and I don't know what I can do for speed.
Of course you can. You'll get stronger and faster each year for a few more yearss. And at 25.9, there is a lot of room for improvement.
But if you want to run fast, you have to train fast. Long easy run throughs won't make you sprint faster. Find some instruction on technique, make sure thats ok.
Make sure you know how to pick up your cadence. Get onto your toes, keep your hips high, make your arms efficient, so that you have a chance of getting your knees through. Keep your head level.
You should be able to get into the 24s just by focus, and not hanging around at the start. After that its a bit more about specifics of your technique. And sprinting fast means having patience. You have to let your stride build and the mechanics work . Many sprinters go for reaction time and running on the spot and wonder why they aren't very good.
Lots of little things done well add up to good results.
you don't have indoor track?