Off season training for the 400/800?
Question:I run for my H.S.(54 in 400 & 2:14 in 800) what would be a good regimen for these two events?
-additional links to good sites will win favor as best answer
Answers:
Is there some database where I can compare my 5 and 10k times against other runners my age?
It depends on serveral things, body weight, age, diet, etc. Send me a message and I'll help you out with the 800.Improve 800 & 1600 Track Times?
You need to do some distance work. Say run easy distance 2 to 3 days per week. You can do some fartlek and tempo runs to keep your stress endurance. Enter some 5K races every couple of weeks. These will make you work harder than you can work by yourself. Lift weights 2 days per week. Do plyometric drills 2 days per week. They can be on the weight days. Begin your transition to track season about 6 weeks before the season starts. Continue to lift, but start doing track intervals in line with your races. Run easy on the other days to keep your aerobic conditioning.What do you think if they had running races that include stairs?
this is what you do.winter: you should be running indoor track
Spring : outdoor track season
Summer: summer track
Fall: Cross Country
if you do this you will have such and improvement it will be crazy. Serious track runners really don't take that much of a break.
But my advice is to join a track club in the summer, the summer that's the time where everybody improves.
My history: I first started out running track by running summer track at 15 100m- 12.03 was my fastest time,,,,i went to high school ran x cross country, ran indoor track , by the next summer in the Jr. Olympic in the 4x4 on the pop off leg i ran 50.69 in the 15-16 age group, and ran 55.01 in the 400m hurdles in my first year of running track.
Off season training is very important, if you do that you will be running 50.00 in the 400m or faster i seen this happen first hand.
Goodluck
I'm not much of a 400er, but I run the 800 in 2:50 and I'm in 8th grade.
In both, run more than the distance, 1200 or mile is perfect, and try to run it as fast as you can, 4-6 times a week. Use short breaths, in the nose out the mouth, inhale more than you exhale, that way you don't run out of oxygen too quick. If you start to burn up and can't complete the distance, shag it off (very light jog) so you don't cramp up, then try it again.
You should be VERY fast by next season.
More Questions & Answers...