I am a 40s middle distance runner, I have trained for middle distance events for 4 years, I just improved my 1500m from 4:46 to 4:32 in one year last season.
I am very poor at short distance running, with a 100m time of 13''5 and a 27'' 200m.
Is this fact limit my 800/1500m protentials? Is it a barrier for me to continue to attempt faster time for 800/1500?
I ask this because I am 40s, so it seems that it is impossible to enhance my 100m speed anymore.
Does anyone have ideas that what are my limit 800/1500 times with such a poor sprint speed?
Will sprint speed limit your 800/1500m times?
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you can improve that 200 speed without question but i'd suggest work on your writing skills also.
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Sprint speed definitely can limit 800m times and 1500m times to a lesser extent.
However, I don't think you're near that point based on the times you listed. It takes serious endurance work and endurance talent to reach the point where sprint speed is your limiting factor. Most lack the talent, much less the years of training. -
I am sorry for my poor English, I am from a non-english speaking country
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No they are fast enough sprint times. You could go sun 2 mins 800m with those. What we dont know is your 400m time. Sprints are sprints. 400m is about speed and efficiency. That time will give u a better indication. Max sprint speed wont have much to do with your mid distance times though.
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klubkip1 wrote:
No they are fast enough sprint times. You could go sun 2 mins 800m with those. What we dont know is your 400m time. Sprints are sprints. 400m is about speed and efficiency. That time will give u a better indication. Max sprint speed wont have much to do with your mid distance times though.
Anaerobic speed reserve is a thing. -
Yes, sprint time may limit your 800m potential, but with 27,5 you can run 2:00 and brake 4:00 for 1500m. You are not close to your limits yet. And your 200m time may improve with efficiency if you do strides and strenght training. Without classic sprint workouts.
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DaveLS10 wrote:
I am sorry for my poor English, I am from a non-english speaking country
Let me guess: The U.S.? In that case, the brojos can translate for you. -
What can you run for 400m, 800m, 3k/5k? I'm particularly interested in your 800m time.
In any case, 27 sec 200m speed ain't bad for a guy in his 40s.There's no reason not to keep working on it but it's likely not the limiting factor on your current 1500m PR. -
DaveLS10 wrote:
I am a 40s middle distance runner, I have trained for middle distance events for 4 years, I just improved my 1500m from 4:46 to 4:32 in one year last season.
I am very poor at short distance running, with a 100m time of 13''5 and a 27'' 200m.
Is this fact limit my 800/1500m protentials? Is it a barrier for me to continue to attempt faster time for 800/1500?
I ask this because I am 40s, so it seems that it is impossible to enhance my 100m speed anymore.
Does anyone have ideas that what are my limit 800/1500 times with such a poor sprint speed?
It's more precise to say your poor sprint speed and average mid-distances potential have a common cause: a relatively small pool of fast twitch muscle tisssue to tap into. You are never called upon to sprint at maximum in a middle distance race, but you have to have the capacity to sprint much faster than average to excel at mid-distance. Some coaches refer to this concept as "speed reserve" and it is very important to understand. Running at mid-distance speeds, your fast twitch fibers are firing on a rotating basis, some firing while others rest, working together but ultimately fighting a losing battle to avoid exhaustion of the muscle. The more fast twitch fibers you have, the more cellular workers you have to participate in the effort, and hence the less tired each one gets individually. Yes you still need aerobic conditioning but all other things being equal, more fast fibers = better distance runner. -
Sprint speed is more closely related to distance PRs than VO2max is. So if you believe that VO2max is correlated to distance times you'd be a fool if you don't think sprint speed is correlated to distance times.
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Yes, especially at the 800m. If you can't sprint, you can't perform good enough at 400m, etc. Your times at 100-200m are quite good for your age, and enough to go a lot faster at 1500m at least. Try maintain your speed while continuing what you're doing, you have improved very well. Hill sprints combined with flat ground sprints, a little bit done once weekly, with long recoveries are very effective for sprinting speed.
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only times matter wrote:
Sprint speed is more closely related to distance PRs than VO2max is. So if you believe that VO2max is correlated to distance times you'd be a fool if you don't think sprint speed is correlated to distance times.
If there is time to come off his 200meters, that would translate into a better 1500m but distance runners hit a point where it's very difficult to improve sprint times significantly. Even if he's at that point now, there's still probably a lot of time to come off of his 1500m before sprint speed limits him. I know a guy who ran 4:15 for the 1500m off of 27sec 200m speed and I don't think that he was unusual. -
only times matter wrote:
Sprint speed is more closely related to distance PRs than VO2max is. So if you believe that VO2max is correlated to distance times you'd be a fool if you don't think sprint speed is correlated to distance times.
You are confusing correlation with causation. -
What about sub-2 800, sub 4 1500, how fast should my 100/200/400 be to achieve those marks?
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reference please
only times matter wrote:
Sprint speed is more closely related to distance PRs than VO2max is. So if you believe that VO2max is correlated to distance times you'd be a fool if you don't think sprint speed is correlated to distance times. -
Yes but not so much. For example, if you can't run a 60 second 400m, you automatically can't run a 4 minute mile. Sprint speed is the max speed you can ever run so it is the bottleneck of your running times. Obviously it matters less as the distance increases but it definitely affects your 800m potential. It matters significantly less in the 1500m. Also, most runners tend to increase the distances in which they compete at when they get older. You may wanna consider the 5000/10000m races.
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klubkip1 wrote:
No they are fast enough sprint times. You could go sun 2 mins 800m with those. What we dont know is your 400m time. Sprints are sprints. 400m is about speed and efficiency. That time will give u a better indication. Max sprint speed wont have much to do with your mid distance times though.
How is someone going to break 2 mins if they can only run 15 for 100m. You are right that without training it won't count for much over 800m. the
Op has reasonable speed for someone in their 40's but sub 2 would be difficult.
