I am an 800 kid desperate to crack 60 for the 400
I have run 60 point.
I am not a sprinter, really XC is my thing so I have dialed in my perfect warm up routine for the longer stuff.
Please if you can offer any advice for a good warm up in the 400.
Coach is really a distance coacho who has advised me to do some full out sprinting in my warm ups which got me to sub 61.
thanks.
typical warm up for 3200 and above: 10-15 min warm up, drills including: skips, high knees, butt kicks, fast leg, 4-6 x 100m strides building up to 1600 pace
typical warm up for 800-1600: 15-20 min warm up, drills same as above, fast 6-8 x 100m strides working down to 800m pace from 3200 pace
warm up for 400 and below: 15-20 min warm up, drills, emphasis on fast leg, bounding, swipes, working on building up to 90% of top speed. 5-8 run throughs of 30m speeding up
what is
"fast leg, bounding, swipes"