The 3 main workouts I use to gauge 400 speed are as follows…
2 x 250+150 Rest-90"/10’-15’
I found that averaging the 2 times may be best indication.
I have found the 250+150 to be the best indication for race modeling for myself and my training group…
Here is some evidence from last outdoor season…
April 9th
2x250/150 R-90"/10’
**Apr. 12 I ran 50.37
April 30th 2x250/150 R-90"/15’
** May 3rd I ran 50.00 into very bad headwinds on the back strength.
May 5th 2x300/100 R-1/20
**May 10th ran 49.52 and 21.98 (my splits were 23.0/35.7)
The other main session I use to gauge readiness is 4x250 with 6’ rest
On a side note today I ran 2x 200+200 R-90"/12’
Avg=49.9 or taking first rep and 4th rep=50.2
2 weeks ago I opened up in 50.85 and based on this workout I think I should be able to go 50.20-50.45 this weekend.
Something is a bit off. If you are training for the 400 and you ran 21.98,than you should be able to run 47point. 49.52 is much to slow for a sub 22 200 guy.