Just so you know, you are never too old to learn. Life is full of ups and downs, adjusting and adapting and that is coming from a 65yr. old man. Keep chasing your dreams I know you'll achieve them.
I was not running those times until I was 15-16 years old so he has amazing potential! I am looking forward to hearing how he progresses throughout these next few years! Thank you for the support!
Great video! I wish my coach was as technical as you. Back in high school distance work for me helped my endurance in the 400 and 400 hurdles. I didn’t get injured from but it sure helped me drop about two seconds in both races.
Thank you for the support! There is a ton of ways to train for the 400 and 400 hurdles, a lot of my college teammates who are successful in the 400 hurdles have run very respectable 600's, 800's, & even 200's. They arguably are the most versatile athletes on the track (next to multis obviously) because they can go as low as the 200 all the way up to the 800! I would say 1/4 of their training is dedicated to endurance/distance work while the other 3/4 is dedicated to speed endurance/technicality training.
I would say hill workouts & endurance work. Some of the best sprinters I know run 10.2 & can still run 45-46 in the 400 too. Speed endurance is key in the fall when you do not do another sport. My personal favorite was indian runs or X's on a football field(jog the end zones & sprint across the field 2-4 times). Let me know if you would want a video on that!
I'm running at the UoA meet next Saturday, supposed to be the biggest indoor meet since the best of the best highschoolers 400m runners will be there. I'm a sophomore in highschooler and last year in outdoor season i ran a 56.58. I hanvn't been training that well or eating or sleeping that good either. do you have any suggestions to get me on the right track for the outdoor season in February?
The best way to get back into elite shape is to take it one step at a time. Sleep & nutrition is the most important parts of an athletes recovery so I would start there by eating a lot of good proteins, fruits, & vegetables. For example, chicken breasts, beans, steak, tomatoes, spinach, rice, brocoli, etc the list is endless. As for your training, find 1 or 2 other training partners near your fitness/speed and do workouts together. They will hold you accountable even on the days you are not at your best, that is how I dropped from a 51-49 in high school. Let me know how your meet goes this weekend!
Realistically I can run sub 50 down to my 100m and 200m times. My goal would be 48-49 sec at this event. But there is heats , 2 hour window semi final 2 hour window and final. Need to plan how I'm going to approach each race as it looks like only 1st and 2nd will only qualify for semifinals. Depending how fast I go out as it be a test to my legs as I've only ran 1 and 2s last year
@@jonnyscottdavies Season openers are interesting because your body has not run that fast in so long. You can either run faster, the same, or slower & it will all feel similiar. Id say go out there with a strategic race plan & approach it from a 200 meter runner stand point (meaning get out fast & strong but really float from that 200-300 meter mark). Let me know how you end up doing!
@@nikoschultz4306 thanks for your advice my plan was to do that try take advantage of my 200m strength quite a lot of guys I've checked running 48.50 plus only couple under but most don't have the 200m speed I have. Going from the database. Maybe I need try take race at a time as I need to push to make sure I qualify too
@@doudleyj4698 haha i actually wouldnt say that my friend, i went 50. 6 times in a row & still ran 1:54 during that process. Obviously once i went 47 i went 1:48 but 1:54 is still very respectable. Not a lot of humans have accomplished the same feats me and you have. The world record in the 1930’s was 1:51! We have come a long way with running!
Hey man I’m 14 and I just ran 58.02 for the 400 outdoor, which I was pretty happy about(I’m not that fast so)but I only train twice a week, do you have any advice in terms of training programs, or should I just run more times per week?
Nice to meet you! When I was 14 I was barely breaking 60 in the 400 too. I would only train about 2-3 times a week for it but when I turned 15 I started training 6 times a week for track in highschool and competing on the weekends. Thats when I went from 59's to 51's! I would say keep on doing what your doing and continue to train more throughout the week. Morning runs before school are a great way to build fitness too. If you can, find training partners to train with and do 2-3 speed workouts a week and keep on improving your technique through youtube vidoes!
Nice video man, I'm a 9th grader running 53.5 preseason, did 3 years of cross country prior but I have little to no track experience, my 200 time is a 25-26, any workouts on how to improve this 200?
Don’t do cross country trust me when I say this cross country don’t make you faster it makes you slower since in cross country your taught to run differently then how a sprinter is suppose to run but that’s just advice though take it or leave but trust me it makes slower, made my older brother slower when he did cross country but then when he quit it he got faster.
But some workouts would be to do 400m repeats, 300m repeats, 200m repeats, 100m repeats, and 50m repeats and those workout daily should help get you faster/improve
53.5 is impressive for the 9th grade! That was exactly my 9th grade 400 PR too. Some workouts I did to improve my 200 speed was repeat 250's, about 4-5 with about 3-4 minutes rest but explosive. We also did a lot of repeat 350's and 450's. We practiced a good amount of block starts and 50-80 meter sprints. For fitness too I would go on morning runs any where from 2-3 miles 2 times a week(Tues/Thurs). Keep on grinding! Excited on hearing your progress!
Cross Country actually helped me with my speed endurance in high school for the 400-600-800 I had a Football Friend who did Cross Country (he was 185 pounds) & after cross country he ran 10.8 & 22.00! So if you do not have a fall sport I would definitely recommend Cross Country Actually for high schoolers!
The first 400 you ever run will be an eye opening experience. My advice is to hold your form for as long as possible ESPECIALLY that last 100 meters. Get out strong, float from 150 meters to 250 meters, & keep moving your arms even when your legs feel tired. You got this!
I'll get a video of that out here shortly King! But in order to do it, you have to plan your race accordingly. I knew that I needed to open up my first 400 in 52-53 & come across 600 in about 1:21-1:23 & then hang on that last lap. There is a lot more to it than that but thats the numbers way of looking at it!
Hi, I was in your same spot at one point in high school. What got me from 53's,52's to 50.'s,49's was my overall fitness and endurance. With you running a 52 already, i'm assuming you have great speed for 200 meters around 23-24. You need to hold that top speed for longer than just 250-300 meters. Specific things I did to improve my speed endurance was morning runs, anywhere from 3-4 miles easy before school then I would go to practice after school where we would do form work, explosive exercises, and/or more endurance work such as 5x300 meters at 44-45 with 5 minutes rest. Overall, getting more done in the weight room too will have a direct correlation on your fitness. Pull-ups, Squats, Kettle Bell Swings, Box Jumps, Single Leg DB Squats, Push-Pull, etc all will help your 400. Let me know your thoughts on this!
@@nikoschultz4306 Thank you very much for your response. On 200 meters I have an indoor record of 23.76. I started 3 years ago, but the first 3 years I trained 3 times a week. This year I'm training 5 days a week and I've started weight training. I would also like to know, when you do 5x300 type sessions are you anaerobic? You reach saturation (lactic acid?). I think that with good lactic tolerance it is easier to maintain a fast speed over long distances...
5-6 days a week is ideal, not everyday has to be difficult either. Maximize those recovery days and excel in different areas like widgets/technical parts of your race. For the 5x300's that I mentioned, I am approaching from an aerobic standpoint. I would run those anywhere from 42-45 if your PR is 52. I run a lot of 5x350's now in college as a pure 800 runner and I am always averaging 47-49 every rep and that feels aerobic for me because I open up my first 200 of my 800 in about 26-27 seconds(the same pace of those 350's). If you come through 200 in about 28-30 you will easily hit pace for that 5x300 workout. Now with that said, you definitely should do anaerobic workouts like 250's, 350's, 150's, and flying 80's at about 90% max speed as well. Preferably 2ish times a week.
Trust that I was not running 47 until my Sophomore Year of College, some people do it their Sophomore Year of High School & some do it their Senior Year of College. We all are on our own individual Journeys! I remember when I broke 50 for the first time in the 400 & thought it was the best I was ever going to get.
Just so you know, you are never too old to learn. Life is full of ups and downs, adjusting and adapting and that is coming from a 65yr. old man. Keep chasing your dreams I know you'll achieve them.
Preciate the content. I’ve got a gifted 13 year old 400 / 800 runner (49.11, 2:03) and we will definitely implement some of these strategies!
I was not running those times until I was 15-16 years old so he has amazing potential! I am looking forward to hearing how he progresses throughout these next few years! Thank you for the support!
sheeesh 49 at 13s crazy
Great advice!!!
Thanks for this great video, this additional motivation will definitely help me this season!
Go Get it this Season!! Thank you for the support!
Great video! I wish my coach was as technical as you. Back in high school distance work for me helped my endurance in the 400 and 400 hurdles. I didn’t get injured from but it sure helped me drop about two seconds in both races.
Thank you for the support! There is a ton of ways to train for the 400 and 400 hurdles, a lot of my college teammates who are successful in the 400 hurdles have run very respectable 600's, 800's, & even 200's. They arguably are the most versatile athletes on the track (next to multis obviously) because they can go as low as the 200 all the way up to the 800! I would say 1/4 of their training is dedicated to endurance/distance work while the other 3/4 is dedicated to speed endurance/technicality training.
this helped me regain motivation. I’m heading to the track tomorrow
Yessir King get after it!
Love the vid.....i wish i knew you when i was running track back in high school lol
Thank you! I did not know much in high school but after 3 years of college track you pick up on a lot
I split 47.68 my senior year and my second to last track meet. But indoor is no joke… I have to relearn my race
Your a beast brotha
w video
W comment King!
I took notes myself 😂
Im glad brotha! Love what your doing with your content as well! Keep it up!
Bro whats is your PB in 100m or 200m.
just wanna know what it takes to run under 50 in 400m
tell that boy seth baylus i said hi 😂
I got you King!
Whats the best fall season workout for sprinters who dont play football and soccer?
I would say hill workouts & endurance work. Some of the best sprinters I know run 10.2 & can still run 45-46 in the 400 too. Speed endurance is key in the fall when you do not do another sport. My personal favorite was indian runs or X's on a football field(jog the end zones & sprint across the field 2-4 times). Let me know if you would want a video on that!
Is a 53.21 a good time for the 400m?
I'm running at the UoA meet next Saturday, supposed to be the biggest indoor meet since the best of the best highschoolers 400m runners will be there. I'm a sophomore in highschooler and last year in outdoor season i ran a 56.58. I hanvn't been training that well or eating or sleeping that good either. do you have any suggestions to get me on the right track for the outdoor season in February?
Just stretch and work your core everyday.
1. Planks
2. Russian twists.
3. Supermans
Drink some water too and run a mile before your next meet.
The best way to get back into elite shape is to take it one step at a time. Sleep & nutrition is the most important parts of an athletes recovery so I would start there by eating a lot of good proteins, fruits, & vegetables. For example, chicken breasts, beans, steak, tomatoes, spinach, rice, brocoli, etc the list is endless. As for your training, find 1 or 2 other training partners near your fitness/speed and do workouts together. They will hold you accountable even on the days you are not at your best, that is how I dropped from a 51-49 in high school. Let me know how your meet goes this weekend!
Running my first 400 indoors at UK north championships hoping to go under sub 50 , plus my first 400m in 14 year lol
You got this Jonny! I believe in you big dawg!
Realistically I can run sub 50 down to my 100m and 200m times. My goal would be 48-49 sec at this event. But there is heats , 2 hour window semi final 2 hour window and final. Need to plan how I'm going to approach each race as it looks like only 1st and 2nd will only qualify for semifinals. Depending how fast I go out as it be a test to my legs as I've only ran 1 and 2s last year
@@jonnyscottdavies Season openers are interesting because your body has not run that fast in so long. You can either run faster, the same, or slower & it will all feel similiar. Id say go out there with a strategic race plan & approach it from a 200 meter runner stand point (meaning get out fast & strong but really float from that 200-300 meter mark). Let me know how you end up doing!
@@nikoschultz4306 thanks for your advice my plan was to do that try take advantage of my 200m strength quite a lot of guys I've checked running 48.50 plus only couple under but most don't have the 200m speed I have. Going from the database. Maybe I need try take race at a time as I need to push to make sure I qualify too
@@jonnyscottdavies exactly that! Excited to see how u perform this year. Make 2024 a big year!
This video slept on, one of the best video on the channel, thank you for the great tips 🔥🫡 I’m in a sub 50 indoor journey I needed this
That first time going sub 50 (indoor) is one of the best feelings ever. For me personally, it felt better than going sub 1:50 in the 800!
@@nikoschultz4306 facts you not a fast sprinter or mind distance runner until you go sub 50
@@doudleyj4698 haha i actually wouldnt say that my friend, i went 50. 6 times in a row & still ran 1:54 during that process. Obviously once i went 47 i went 1:48 but 1:54 is still very respectable. Not a lot of humans have accomplished the same feats me and you have. The world record in the 1930’s was 1:51! We have come a long way with running!
Hey man I’m 14 and I just ran 58.02 for the 400 outdoor, which I was pretty happy about(I’m not that fast so)but I only train twice a week, do you have any advice in terms of training programs, or should I just run more times per week?
Nice to meet you! When I was 14 I was barely breaking 60 in the 400 too. I would only train about 2-3 times a week for it but when I turned 15 I started training 6 times a week for track in highschool and competing on the weekends. Thats when I went from 59's to 51's! I would say keep on doing what your doing and continue to train more throughout the week. Morning runs before school are a great way to build fitness too. If you can, find training partners to train with and do 2-3 speed workouts a week and keep on improving your technique through youtube vidoes!
@@nikoschultz4306 Thank you so much for the advice
Nice video man, I'm a 9th grader running 53.5 preseason, did 3 years of cross country prior but I have little to no track experience, my 200 time is a 25-26, any workouts on how to improve this 200?
Don’t do cross country trust me when I say this cross country don’t make you faster it makes you slower since in cross country your taught to run differently then how a sprinter is suppose to run but that’s just advice though take it or leave but trust me it makes slower, made my older brother slower when he did cross country but then when he quit it he got faster.
But some workouts would be to do 400m repeats, 300m repeats, 200m repeats, 100m repeats, and 50m repeats and those workout daily should help get you faster/improve
53.5 is impressive for the 9th grade! That was exactly my 9th grade 400 PR too. Some workouts I did to improve my 200 speed was repeat 250's, about 4-5 with about 3-4 minutes rest but explosive. We also did a lot of repeat 350's and 450's. We practiced a good amount of block starts and 50-80 meter sprints. For fitness too I would go on morning runs any where from 2-3 miles 2 times a week(Tues/Thurs).
Keep on grinding! Excited on hearing your progress!
Also hit the weight room about 2 times a week as well!
Cross Country actually helped me with my speed endurance in high school for the 400-600-800 I had a Football Friend who did Cross Country (he was 185 pounds) & after cross country he ran 10.8 & 22.00! So if you do not have a fall sport I would definitely recommend Cross Country Actually for high schoolers!
This is my first season in track and im running the 400 any extra tips ?
The first 400 you ever run will be an eye opening experience. My advice is to hold your form for as long as possible ESPECIALLY that last 100 meters. Get out strong, float from 150 meters to 250 meters, & keep moving your arms even when your legs feel tired. You got this!
@@nikoschultz4306 bet thanks bro !
Whats the strategy for a sub 1:50 800
I'll get a video of that out here shortly King! But in order to do it, you have to plan your race accordingly. I knew that I needed to open up my first 400 in 52-53 & come across 600 in about 1:21-1:23 & then hang on that last lap. There is a lot more to it than that but thats the numbers way of looking at it!
Video on how to go sub 1:50 up now!
Hi friend, over 400m I have a personal best of 52.76 (outdoor). Do you have a training program to recommend to me?
Sincerely.
Hi, I was in your same spot at one point in high school. What got me from 53's,52's to 50.'s,49's was my overall fitness and endurance. With you running a 52 already, i'm assuming you have great speed for 200 meters around 23-24. You need to hold that top speed for longer than just 250-300 meters. Specific things I did to improve my speed endurance was morning runs, anywhere from 3-4 miles easy before school then I would go to practice after school where we would do form work, explosive exercises, and/or more endurance work such as 5x300 meters at 44-45 with 5 minutes rest. Overall, getting more done in the weight room too will have a direct correlation on your fitness. Pull-ups, Squats, Kettle Bell Swings, Box Jumps, Single Leg DB Squats, Push-Pull, etc all will help your 400. Let me know your thoughts on this!
@@nikoschultz4306 Thank you very much for your response. On 200 meters I have an indoor record of 23.76. I started 3 years ago, but the first 3 years I trained 3 times a week. This year I'm training 5 days a week and I've started weight training. I would also like to know, when you do 5x300 type sessions are you anaerobic? You reach saturation (lactic acid?). I think that with good lactic tolerance it is easier to maintain a fast speed over long distances...
5-6 days a week is ideal, not everyday has to be difficult either. Maximize those recovery days and excel in different areas like widgets/technical parts of your race. For the 5x300's that I mentioned, I am approaching from an aerobic standpoint. I would run those anywhere from 42-45 if your PR is 52. I run a lot of 5x350's now in college as a pure 800 runner and I am always averaging 47-49 every rep and that feels aerobic for me because I open up my first 200 of my 800 in about 26-27 seconds(the same pace of those 350's). If you come through 200 in about 28-30 you will easily hit pace for that 5x300 workout. Now with that said, you definitely should do anaerobic workouts like 250's, 350's, 150's, and flying 80's at about 90% max speed as well. Preferably 2ish times a week.
@@nikoschultz4306 Very good, thank you for your valuable advice. I will continue to follow your adventure, you are motivating!
How tall are you. And how much you weigh
5'10 around 155 pounds-158pounds
My indoor 300 is a 47 💀
Trust that I was not running 47 until my Sophomore Year of College, some people do it their Sophomore Year of High School & some do it their Senior Year of College. We all are on our own individual Journeys! I remember when I broke 50 for the first time in the 400 & thought it was the best I was ever going to get.
Sorry, but experts say no such thing as "free energy"!
When I run the 400 there is Free Energy, experts can say what ever they want though