Girls 400 Help?

[rhssprinter]

Hey guys I was wondering if you could help me with some workouts and stuff for the 400. Now I am usually only a 100/200 runner but at Frosh/Soph this year I decided to try a 400 and was on our freshman 4x4 team. I ran second since I had never run the race before but got the second fastest time on our team, a 66.5. Not too good I know but I had a 15 meter lead the whole race and I know I could have got faster if I had been pressed, hadn't already ran a 100, 200 and threw discus that day and also I had stress fractured my foot.

Anyways I have been running 2 ish miles each day to try and get my stamina up because I have absolutly no endurance. Any ideas on work out plans or anything for me? I would like to get my time down to a 58 next year.

[wilson]

is rhs ridgefield high school

[rhssprinter]

No Randolph

[thefattys]

Hey guys I was wondering if you could help me with some workouts and stuff for the 400. Now I am usually only a 100/200 runner but at Frosh/Soph this year I decided to try a 400 and was on our freshman 4x4 team. I ran second since I had never run the race before but got the second fastest time on our team, a 66.5. Not too good I know but I had a 15 meter lead the whole race and I know I could have got faster if I had been pressed, hadn't already ran a 100, 200 and threw discus that day and also I had stress fractured my foot.

Anyways I have been running 2 ish miles each day to try and get my stamina up because I have absolutly no endurance. Any ideas on work out plans or anything for me? I would like to get my time down to a 58 next year.
Stop running 2 miles. That won't help your 400, it will hurt it. The 400 is an oxygen deficit event so aerobic training is not going to help you. Stamina in the 400 comes from strength not endurance training.

[rhssprinter]

Stop running 2 miles. That won't help your 400, it will hurt it. The 400 is an oxygen deficit event so aerobic training is not going to help you. Stamina in the 400 comes from strength not endurance training.

Instead of telling me what not to do how about just answering my question and telling me what I should be doing.

[remiks]

Take some time off, and let that stress fracture heal up first.

Then, just check out http://www.nacactfca.org/articles/Hart-eng.htm

[track/XC]

repeat 400's at slightly above race pace with rest like 15 seconds of rest between each

repeat 200's

repeat 300's

and you really shouldnt be running with a stress fracture i dont know what your coach was thinking im that meet that you talked about

[remiks]

Definately incorporate some speedwork as well (30s, 60s on the straight or turn.) Very vital to 400 running.

[rhssprinter]

One of the problems I have is that I can't get to our school track everyday, I'm going to try and get there once or twice a week, but as of now all my training is being done on the roads. My block is a circle that is about a half mile long, so I basicly just judge off that.

[remiks]

One of the problems I have is that I can't get to our school track everyday, I'm going to try and get there once or twice a week, but as of now all my training is being done on the roads. My block is a circle that is about a half mile long, so I basicly just judge off that.

If anything, go to your school track to do workouts, and just do your off day work/tempo runs on that road.

[propain]

I don't know if you should stop your distance runs. Our very best 400 meter runners are our distance guys. It's always helped me too.

(this is Atychiphobian)

[one_more_hurdler]

stop running distance. run 200, 300, and 400 repeats. you can also do stuff like 100x15 at like 90% with a 30 sec rest. thats not a bad workout eather.

[track/XC]

heres a quick but good workout
you can do it anywhere

do 40 seconds hard 20 seconds easy for like 15-20 minutes