100/200/400 workouts

[wncpreptrackxc]

anybody have any workouts so i can get faster! lol also nutrion what to eat why tranning. my pr's are 11.0 mid 23's 55. I am trying to run in the 10's by the end of the summer, as well in the 22's. 400 I dunno sub 52's 53's. help please!

[remiks]

anybody have any workouts so i can get faster! lol also nutrion what to eat why tranning. my pr's are 11.0 mid 23's 55. I am trying to run in the 10's by the end of the summer, as well in the 22's. 400 I dunno sub 52's 53's. help please!

What kind of workouts do you usually do?

[wncpreptrackxc]

for 100 meters 10x100 6x150
for 200 meters 4x200 or 3x250

400 never really train, but I have gotten workouts from Clyde Heart who coaches at Baylor, shouldn't havent to say no more lol. you know who he coaches and did coach. lol
:)

[eerroognp]

join XC

[wncpreptrackxc]

I play soccer in the fall.

[scottyfresh]

yea! Heart's workouts..."train slow to be faster" id say thats a good way to train for the 400. you seem in shape if ur running those times. 16x200 @ 36, 14x200 @ 34 and so on for volume and getting ur base up. im at 8x200 @ 28 as a good workout before meets sometimes. i also run 2x385 @ 48/49 with about 5-7 min between each. if thats too fast, then work down toward that from some other times like 51 or 52. that sets me up and pulls me though the 800 more than the 400 but you get a good sense of what you need to do to get around the track quicker. i eat controlled and not alot of crap like candy or soda...get those electrolytes back in you too after you run...dont just have water. powerade or gatorade. hmm thats it. banannas are good too cause they have potassium and coat ur stomach so you dont get cramps and pringles have salt in em which is good for after you run.

pr 400 - 52.1
pr 800 - 2:03.1

[Brumund-Smith]

scottyfresh, what you have described are good 400/800 workouts but not exactly 400/200 workouts. I do like plenty of those sets though. They are more for early-season workouts if you're a 400/200 runner. The 2x385 workouts is a great one.

I like to have my athletes do broken 450s. Here's how they work:

The ladies run 1 x 355m at four-seconds above race pace (A 60-second 400m runner would add four seconds to get to 64. Then extrapolate it out to find the 355m pace to be 56.8 seconds). They immediately walk a quick 100m and then stride 100m (at the same pace).

The reason we run 355m is because there are already marks on the track for that point (the first hurdle in the 400IH). My ladies usually do two of these, then run either 3 x 200, 3 x 180 or 3 x 150 (we go down each week). Before we do these workouts, we do full 450s and only worry about how fast we run through the 400m point (usually +6) then finish hard.

[Fanya]

yea! Heart's workouts..."train slow to be faster" id say thats a good way to train for the 400. you seem in shape if ur running those times. 16x200 @ 36, 14x200 @ 34 and so on for volume and getting ur base up. im at 8x200 @ 28 as a good workout before meets sometimes. i also run 2x385 @ 48/49 with about 5-7 min between each. if thats too fast, then work down toward that from some other times like 51 or 52. that sets me up and pulls me though the 800 more than the 400 but you get a good sense of what you need to do to get around the track quicker. i eat controlled and not alot of crap like candy or soda...get those electrolytes back in you too after you run...dont just have water. powerade or gatorade. hmm thats it. banannas are good too cause they have potassium and coat ur stomach so you dont get cramps and pringles have salt in em which is good for after you run.

pr 400 - 52.1
pr 800 - 2:03.1

So you can run 385m in 48/49 but it takes you a whole 3-4 seconds to run that extra 15m? Yeah..... sure....

[danelons]

do 6 intervals minimum if you are going to run them. we do 300's as our longest intervals, training for the 400-800, and we usually do 8.

[yeahtrack123]

scottyfresh, what you have described are good 400/800 workouts but not exactly 400/200 workouts. I do like plenty of those sets though. They are more for early-season workouts if you're a 400/200 runner. The 2x385 workouts is a great one.

I like to have my athletes do broken 450s. Here's how they work:

The ladies run 1 x 355m at four-seconds above race pace (A 60-second 400m runner would add four seconds to get to 64. Then extrapolate it out to find the 355m pace to be 56.8 seconds). They immediately walk a quick 100m and then stride 100m (at the same pace).

The reason we run 355m is because there are already marks on the track for that point (the first hurdle in the 400IH). My ladies usually do two of these, then run either 3 x 200, 3 x 180 or 3 x 150 (we go down each week). Before we do these workouts, we do full 450s and only worry about how fast we run through the 400m point (usually +6) then finish hard.

If one is a 200m/400m runner, pure speed workouts are needed in addition to basic fundamentals of getting out of the blocks properly and position peaks, speeds etc. For pure speed I would add 8 by 40m out of the blocks full speed at the end of an easy workout, just concentrating on leg turnover and initial speed progression

for the 200m/400m

Some early season workouts include 600m at 1000m pace 5 min rest
400m at 800m pace 4.5 minute rest. then 2 by 125m at 200m pace.
A pretty hard workout i must add

Later in the season i would do 2 by 350m all out with 6 min in between
Then 4 by 175m at 300m pace with 2.5-3min recovery

Strength is the key when the runner does not seem to have the leg turnover yet.

for the 400m/800m

5 by 1000m at lets say 2:47-50 for the 1:50-1:52 800m concentrated runner w/ 4 min rest.

6 by 300m at 600m pace with 4.5 min recovery 7 min jog/walking
then 4 by 200m: first 100m should seem controlled (slightly over 400m pace) 2nd 100m should be all strength pushing under 400m pace) and finishing strong

Also I would suggest plylometrics including running backwards, high knees, various jumping exercises, bounds, skips, jump roping to get fast twitch muscle fibers optimized.

[scottyfresh]

So you can run 385m in 48/49 but it takes you a whole 3-4 seconds to run that extra 15m? Yeah..... sure....

coach wants me to hit 48/49 but i usually hit 50...but im guessing now i can hit the 385 faster since i split a 51 in the last relay i ran...what exactly do you run?

[thefattys]

If one is a 200m/400m runner, pure speed workouts are needed in addition to basic fundamentals of getting out of the blocks properly and position peaks, speeds etc. For pure speed I would add 8 by 40m out of the blocks full speed at the end of an easy workout, just concentrating on leg turnover and initial speed progression

for the 200m/400m

Some early season workouts include 600m at 1000m pace 5 min rest
400m at 800m pace 4.5 minute rest. then 2 by 125m at 200m pace.
A pretty hard workout i must add

Later in the season i would do 2 by 350m all out with 6 min in between
Then 4 by 175m at 300m pace with 2.5-3min recovery

Strength is the key when the runner does not seem to have the leg turnover yet.

for the 400m/800m

5 by 1000m at lets say 2:47-50 for the 1:50-1:52 800m concentrated runner w/ 4 min rest.

6 by 300m at 600m pace with 4.5 min recovery 7 min jog/walking
then 4 by 200m: first 100m should seem controlled (slightly over 400m pace) 2nd 100m should be all strength pushing under 400m pace) and finishing strong

Also I would suggest plylometrics including running backwards, high knees, various jumping exercises, bounds, skips, jump roping to get fast twitch muscle fibers optimized.

leg turnover is an effect not a cause. there is no reason to train for faster leg turnover. High knees is an effect, not a cause. fast twitch optimization comes from recruitment of larger motor units. plyos do not recruit larger motor units, they increase the delivery rate of stored energy. recovery times listed above are to short for maximum benefit.