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  #1  
Old 2nd Jul 14, 03:47 PM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
Location: CHESHIRE
 
sub 60 400m attemp

My best mate runs for QPH in London and they recently had a club championship, in which he ran a 63 sec 400. I know im close to this but never really ran 400 flat out.

Anywayzz we have a challenge on to see if we can break 60 secs within 4 weeks a) before he goes on holiday and b) before our 2nd child arrives (hopefully if on time).

So I need tips from the speedsters, how to prep for my attempt, how much of a warm up should I do and any decent prep / drills to tone my speed.

Next week we have 24 x 200m intervals down Tuesday night, im sure this is a decent short speed session!

Ill update my progress for anyone who is interested.

Cheers
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  #2  
Old 2nd Jul 14, 04:44 PM
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You've made me want to see how fast I am over just 400m now! My current PB according to strava is 2m03s but that's during a 5k. Might go out tonight and try just a 400m sprint...

Can't help with your training though.

Edit: sorry looked at wrong 5k, best is 1m38s. Definitely gonna give this a go later.
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  #3  
Old 2nd Jul 14, 05:54 PM
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Fulmar Fulmar is offline
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Quote:
Originally Posted by JBullseye74 View Post
Ill update my progress for anyone who is interested.
I am.

I have run a bunch of 61s and low 40s 300s (once 39.0) while doing speedwork but never really tried to go under 60 for 400m. I did once, 59.5, totally out of the blue when some runner asked me to pace him for a fast 400m.

It would be good to know what you can run now. Can you fit a 400m time-trial on rested legs this week?
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  #4  
Old 2nd Jul 14, 06:54 PM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
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Stuart... Yeah always been curious as to what I can do, done a few 70s and around within interval sessions, let us know what you can do. :-)

Fulmar... Seriously nice times a 39 300 should bring you out an easy sub 60 :-).
I can't get to track till next tuesday, would it count just a straight 400 on path?
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  #5  
Old 2nd Jul 14, 06:55 PM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
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P.s might stuggle finding a decent 400flat path
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  #6  
Old 2nd Jul 14, 07:32 PM
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Originally Posted by JBullseye74 View Post
Fulmar... Seriously nice times a 39 300 should bring you out an easy sub 60 :-).
That happened many, many, many moons ago.

400m on a path would be fine. Just to have an idea of what you're capable of now. Even better, a 200m or 300m time-trial - 400m may be difficult to pace.
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  #7  
Old 2nd Jul 14, 08:07 PM
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I tried it tonight and couldn't manage better than 1m29s. Expected to do a bit better than that, but couldn't maintain a fast enough pace to do it faster.

Anyway back on topic good luck with sub 60 attempt
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  #8  
Old 2nd Jul 14, 08:07 PM
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Norveghajos Norveghajos is offline
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I have a low 55 this year (aiming to lower it to 53-54 range).24 x 200m is not the best for pure speed.Better do 2 sets of 2x200m (with 200m walk rest) running the first one at90%,the second one 100%
5 x 60m sprints with long rest is also useful,for leg turnover.

Fulmar: 39s 300m is 57-58 range,no question about that.
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  #9  
Old 2nd Jul 14, 11:22 PM
Revenged Revenged is offline
 
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I did sprint training for 6 weeks and ran 58s so it is doable.

However 24 x 200m is NOT sprint training !

You have to run a lot lot lot less, and run them a lot faster
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  #10  
Old 3rd Jul 14, 06:47 AM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
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Will try a few sprints sessions and see how I get on.

tom a low 55 is quick you must be pleased with that!!
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  #11  
Old 3rd Jul 14, 08:45 AM
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Norveghajos Norveghajos is offline
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thx James,not a bad 400m at all for my body composition and year.Sharpening it this summer,then jumping again to tempo and longer hills rinse + repeat (autumn/winter longer work...spring/summer faster ones)
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  #12  
Old 3rd Jul 14, 12:27 PM
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Fulmar Fulmar is offline
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Quote:
Originally Posted by Norveghajos View Post
I have a low 55 this year (aiming to lower it to 53-54 range).24 x 200m is not the best for pure speed.Better do 2 sets of 2x200m (with 200m walk rest) running the first one at90%,the second one 100%
5 x 60m sprints with long rest is also useful,for leg turnover.

Fulmar: 39s 300m is 57-58 range,no question about that.
That was the first time I put spikes on. A couple of months later I ran 25.7 for 200m from a standing start. Where has all that speed gone!? I don't think I could run under 30 for 200m now...

Quote:
Originally Posted by JBullseye74 View Post
Will try a few sprints sessions and see how I get on.
The main pure speed sessions I used to do were 3x400m (4-5 minutes rest) and 3-4x200m, again, 4-5 minutes rest.

One of my favourites though is 300m + 2x200m + 4x100m + 8x60m running at 400m speed and with relatively short breaks (1min for the longer ones and 30secs for the shorter ones). The accumulation of lactic acid towards the end made the World shine
Such a session should be great for speed endurance which you will need in the 400m.
Oh and I take no credit for it - it was taken from Seb Coe's training.
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  #13  
Old 3rd Jul 14, 12:51 PM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
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Awesome thanks guys im going to use these sessions -
1- 3x400m (4-5 minutes rest) and 3-4x200m, again, 4-5 minutes rest
2- 300m + 2x200m + 4x100m + 8x60m running at 400m speed
3- 2 sets of 2x200m (with 200m walk rest) running the first one at90%,the second one 100% 5 x 60m sprints with long rest.

However I fell last night and my hip is bruised! may need to rest a couple days.
See how I am later. :-/
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  #14  
Old 3rd Jul 14, 12:56 PM
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[QUOTE=Fulmar;860330]That was the first time I put spikes on. A couple of months later I ran 25.7 for 200m from a standing start. Where has all that speed gone!? I don't think I could run under 30 for 200m now...


you are getting older
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  #15  
Old 3rd Jul 14, 01:03 PM
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Fulmar Fulmar is offline
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you are getting older
Shush
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