Running program.

[FearoftheNight]

I want to increase my overall speed and conditioning over the break. I'd like to decrease my time mainly for the 40m/100m/400m and achieve a 6 minute mile if possible. What would be the best way to go about doing this?

 

[sash1]

the mile and the sprints you listed are very different events. focusing on one will hurt the other. as far as training for the 400m, and the sprints i would recommend workouts like:

warmup (6-8min) > 10-12 x 100m repeats > cooldown (mi)
warmup (6-8min) > 8-10 x 200m repeats > cooldown (mi)

the 400 is a beotch. i ran the 800 in HS and ran the 800 at Wake and i still consider the 400 the hardest event there is. you need both endurance and speed, doing mad sprint repeats will help get you there. also, don't forget to hit the weights. i'm talkin squats and leg press. high weight, low reps.

as far as the mile goes, 6 min is cake. i don't know what these goals are for, but it sounds like HS indoor track (we had the 40m in indoor, dumb event). hitting a mile is endurance, but getting your times down in the sprints will take fast-twitch muscle fibers, not so much what you need for a mile.

also, for the 40/100, practice your block starts.

 

[FearoftheNight]

hey thanks for responding
it's not for a team...i just want to be in overall better cardiovascular shape and not be winded easily from everyday actitives and help in burning some fat....i plan to run on alternate days of my lifting

what are my options if i don't know where to find an indoor track over the winter months....would i be able to work something out over at the gym on the treadmills and on the indoor rower? i'm thinking about just running the length of the bball court at the gym which is about 28m over and over

i'm not too concerned about the lifting as i can squat almost twice my bodyweight and i can clean more than bodyweight

do i need to worry about shoes?

 

[Koing]

Originally posted by: sash1
the mile and the sprints you listed are very different events. focusing on one will hurt the other. as far as training for the 400m, and the sprints i would recommend workouts like:

warmup (6-8min) > 10-12 x 100m repeats > cooldown (mi)
warmup (6-8min) > 8-10 x 200m repeats > cooldown (mi)

the 400 is a beotch. i ran the 800 in HS and ran the 800 at Wake and i still consider the 400 the hardest event there is. you need both endurance and speed, doing mad sprint repeats will help get you there. also, don't forget to hit the weights. i'm talkin squats and leg press. high weight, low reps.

as far as the mile goes, 6 min is cake. i don't know what these goals are for, but it sounds like HS indoor track (we had the 40m in indoor, dumb event). hitting a mile is endurance, but getting your times down in the sprints will take fast-twitch muscle fibers, not so much what you need for a mile.

also, for the 40/100, practice your block starts.

wtf? WHAT sort of training is this! 10-12x 100m and 8-10 x 200m repeats

DON'T LISTEN to this guy. NO 100m/ 200m runners EVER do such an insane training programme.

I'm no pro sprinter but I've trained at an athletics club with a real coach. I know all about the Olympic lifts but sprinting I know a bit about.

If you want faster 100m you want to build a solid base first. 120-150m x 4-5lengths TOPS over the winter period. Get your circuits up (I'm sure you can make your own, squats, press ups, pull ups, dips, ab exercises etc). As it gets nearer tor reason your distances come down.

Winter training we also use to run a 1 miler every other session to kick start the winter period. But as your get 6-8 weeks in you ditch the mile.


Theres a world of difference between the 40/100m and 400m and the mile!

Howsy our sprint form? Do you do technical drills after the warm up and stretch? A and B skips? Get them, going well, this will help you sprint more efficiently.

Squating 2x bw will help but that also depends on how low you go and what bar stance you use etc. The BW Clean is good.

Do you do walking lunges? These are great for your legs. Make sure you pull through with your back foot to activate your glutes more.

I trained as a hurdler for a year but was struggling to make 3 strides with the Olympic lifting.

If you have access to a sprint coach go see one asap.

Faster 400m:
250 x 3-4lengths
300 x 3-4lengths

Don't run the actual race distance. You don't train like that often due to the amount of fatigue it causes on you. If you can rep out 250 and 300's you can hold on for the full distance. The 400m is a ridiculously sick distance that is soul destroying. NO 400m loves running it, but they all do it!

Sprint spikes will help your times come down but your shins will take an absolute battering from the track. Makes the track A LOT harder due to the lack of cushioning on your spikes!

Run tall and with high hips, flow, pump your arms FAST. Do pull ups if you don't already. ALL good sprinters put up good pull up numbers. The faster your arms move the faster your legs move. Try running without using your arms.

Koing

 

[sash1]

Originally posted by: FearoftheNight
hey thanks for responding
it's not for a team...i just want to be in overall better cardiovascular shape and not be winded easily from everyday actitives and help in burning some fat....i plan to run on alternate days of my lifting

what are my options if i don't know where to find an indoor track over the winter months....would i be able to work something out over at the gym on the treadmills and on the indoor rower? i'm thinking about just running the length of the bball court at the gym which is about 28m over and over

i'm not too concerned about the lifting as i can squat almost twice my bodyweight and i can clean more than bodyweight

do i need to worry about shoes?

i was thinkin this might be for a team when i read 40m but if it's just for over-all cardiovascular shape, then just go out and run. if you want to imrpove your sprints, you need fast-twitch muscle fibers, so since you already lift, stick with doing sprint repeats, as this will help.

if you run on treadmills, keep in mind it's always easier than actual pavement, so put the treadmill at a 1 degree angle to counter that.

shoes are always important. find a good shoe that fits your foot. and if your foot pronates, learn which shoes are best for that type of pronation. i've always bought Asics because they are good for high arches and are well padded.