LSD w/ 400m training

Be sure to get it from someone you trust, pre dose with some melatonin, and have a tripsitter if it's your first time.

Repent and ask later. Do not ask for 400m training advice while you insist on running 60 to 90 miles a week.

repent and ask ... wrote:

Repent and ask later. Do not ask for 400m training advice while you insist on running 60 to 90 miles a week.

I don't see an issue running 60-90 miles at 7-8 minute pace along which includes doing the 'pure speed' workouts of a 400 runner, say once a week or twice every other week.

The site really used to be informative. Alas, everything comes to an end.

stil_kannonier wrote:

Starting in mid-april I'm going into base training through september in preparation for my first marathon, hopefully January or February 2020.

While I'll basically being doing Long Slow Distance each week (60~90miles) in base phase, I want to race the track series this summer with my local club. Specifically, I want to get my 400 meter time down. I've got the need. The need for speed.

Any thoughts on running 60-90 easy miles with 1-2 400m workouts per week? How should I structure this? Cheers

Well….this is how I do it for my world class lady at 400m/ 800m : She often runs 50-60 mins LSD runs in between the fast workouts. The fast workouts can be 20 x 300m at 48 sec or 20 x 400m at 66-68 sec and also LT-intervals like 20 x 600m , 15 x 800m and so on . To reach the fast top speed she does pure sprint training like 3-4 x 30m sprint with 30 m accelerations in beforehand and 60m sprint, 100m sprint, 120 m sprint and 150 m sprint. Also some repetitions like 2 x (400m ,300m,200m ) or 2 x ( 300m,200m,100m) . I have only been the coach a couple of months and today she ran PB at 100m 11.4 ! and 200m PB 23,4 ! I hope she can run sub 50 sec at 400m this season and maybe we test 800m later in the season . I hope she can be a medal aspirant in Tokyo next year at 400 and /or 800m . She is both very strong aerobic/ anaerobic and also superfast . You can not wish for more I think. If no severe injuries I think she will threaten the long standing world record at 800m .

-Magic coaching -

Bra-ket wrote:

Be sure to get it from someone you trust, pre dose with some melatonin, and have a tripsitter if it's your first time.

+1

When I do a lot of LSD, I find I just feel slow and "off". That's when I know I need to dose lighter and do more "speed"

There are 5 components you need in order to do well in 400. How much you empazis each is different from runner to runner and period to period and since I can not read your body you will have to figure that out by your self.

Two or three of the components can be combined during the same workout but should be done in this order: speed, anaerobic endurance (or high aerobic), strenght, aerobic endurance, endurance

This is great stuff! Do you have any advice on integrating weight lifting in the training. Should the weight lifting be done on long slow run days? etc.

Well…..1-2 times per week you can do mainly squats of 3-4 Sets with 3-5 reps of 60-85 % of max weight and just squats down in the knee at 90 degrees angle. More experienced weight lifters can do squats more deeper, but not recommended if you don`t know to do them perfect. And I prefer the runner will do them on easy days because on quality days all days energy must be concentrated into that running workout ( and perfect recovery after ).

-The Wizard -

Could you share a program for a 800m runner and/or maybe write a thread on your 800m program philosophy?

Thanks