Advice for the 400M

The Forums New to training
1

Started sprinting about 5 months ago. Used to run middle distance (5K). Here is my typical work-out week:

M - Off
T - Hard track work-out (e.g., 8 X 300s)
W - Recovery run; weights
R - Hills or sprints (e.g., 6 x 200s)
F - Leg weights (e.g., squats)
Sa - Biking
Sun - Easy jog

In Feb, ran 1:03 in 400M. Last nite, I ran 59:07. Last 100M feels horrible. Where should I focus my training to get my time down to 54?

Mike

2

Work on your speed!

sounds like you have a good endurance base but you should be able to run a 200m in around 24secs to run a 54sec 400m.

3

M - Off
T - Hard track work-out (e.g., 8 X 300s)
W - Recovery run; weights
R - Hills or sprints (e.g., 6 x 200s)
F - Leg weights (e.g., squats)
Sa - Biking
Sun - Easy jog

You need one more session of pure speed. Like 60msx7 with long rec or probably 6x150m with good recovery

drop the biking and run one of these sessions insted. And I would pair the strength with your running session. That gives you more recovery on your non running days. Instead do some easy extensive tempo.

Like this:

T - Hard track work-out (e.g., 8 X 300s)
W - extensive tempo(recovery)
R - Hills or sprints (e.g., 6 x 200s)+weigths
F - extensive tempo
Sa - 7x60m or 6x150m+weights
Sun - Easy jog

4

  1. What is tempo? I still could not quite figure this out after reading most of the lactate threshold thread. Just give me a sample work-out.

  2. Can starting off blocks and finishing correctly really chop off some time?

5

  1. Tempo are runs done at <75% of your max speed on that surface preferably on grass. They are used for conditioning and recovery.

  2. please explain more.