Hi, trying to break under a minute for the 300 and 400 Meter sprints. I have done it a few times. My times are very inconsistent can run 250 meters between 45 to 50 seconds. Can run 300 meters from 52 seconds to 66 seconds. 400 meters in about 70 seconds.
Hoping to run 300 in 50 to 55 seconds and 400 in 55 to 60 seconds.
With it being winter have limited access to a track. Depending on the weather do have various running places outside can run sprints in, parking lots with little traffic. However, majority of my runs will be on a treadmill.
For the treadmill plan to do this type of workout:
Week 1: Run 10 minutes warm up at 5.5mph, followed by 7mph run for 1 minute, rest at 2mph for 1 min, 8mph run for 1 minute, rest at 2mph for 1 min, run 9mph for 1 minute, rest at 2mph for 1 min. Then repeat this for 3 times. Then 5mph 2 min run down. Do this 3 times a week unless outside on the roads.
Where the road workout would be similiar.
1 mile warm up
Stretch
300 Meter sprint, rest 1 minute
4 100 Meter sprints with 30 sec rest between and 20 push ups in between each run
Then 2 200 Meter sprints with 1 minute rest
Then 2 100 to 150 meter sprints with a minute rest
Then 1 300 Meter sprint
Followed by 4 to 5 minute cool down run
My goal on the treadmill would be by week 5 to run 10mph sprints entire workout outside of warm up and cool down period.
With outside track workouts like to run over 5 weeks add 150 meters to 1 of the 4 100s. By 5 weeks run 4x100s. Then by 3 weeks like to replace the last 300 with 400 Meter sprint.
Also plan to do a 3 to 4 mile easy run a week, 1 6 to 10 mile run a week, and 3 days at the gym. With the gym plan to do 2 days of legs and abs. 1 day of upper body. Then if feeling up to it 1 day of 30 to 40 mins on the stationary bike.
Appreciate any thoughts or feedback can give.