Is it possible to get down from a 55.03 to 52.9 in a season? I’m a sophomore and I’ve ran the 400 twice this season, 55.17 (sick) then 55.03 (had lower back pain on a really bad track), my goal is to go just under the 53 mark, last year I ran 55.6 but I mostly trained for the 800 and had no weight training, this year I’m training more for the 400 and I finally started lifting. I weigh 120, squat 145 (reps), and I’m 5’6
Also, my 800 pr is 2:12 (1:09 first lap, 1:03 second lap), and my 1600 pr is 4:59, I’ve ran 12.5 without blocks and in distance spikes, and I haven’t ran the 200 yet
One close blood relative of mine went from 55.xx to 52.xx 400m in a season. Another close blood relative went from 55.xx to 51.xx 440 yards in a season. Both 100% trained as sprinters. You broke 5 for 1600m, now leave 1600m alone!
400time wrote:
Is it possible to get down from a 55.03 to 52.9 in a season? I’m a sophomore and I’ve ran the 400 twice this season, 55.17 (sick) then 55.03 (had lower back pain on a really bad track), my goal is to go just under the 53 mark, last year I ran 55.6 but I mostly trained for the 800 and had no weight training, this year I’m training more for the 400 and I finally started lifting. I weigh 120, squat 145 (reps), and I’m 5’6
It depends what your basic speed is. If you can run 25 or lower for the 200 you can develop the strength to run 52 for the 400. But if your sprint speed is 26 then you are already running close to your limit over the 400.
It's probably possible, but it's hard to tell. My sophomore year I split 57 (immediately following a 2:01 800 split so my legs were fried), ran 54 in the open (after 4x8 and 1600 but with some decent rest), then split 53, 52, 52 in quick succession, all following another race but with a couple hours rest. I would say if I was focusing on the 400 I could've started around 53-54 and finished 51.xx