word of advice (i’m 400m specialist as well trying to get down to 48 currently at 50.28) endurance is obviously required for the 400m but if u can’t hit the first split the second split is no good. In order to run a sub 48 in the 400 u have to be splitting AT LEAST 22.9 with ease. Which also means that in order to be running 22.9 with ease it PR needs to be a whole second faster then that AT LEAST which is 21.9 In order to go 21.9 u have to be able to run sub 11. It leads back to speed. get faster first. You need to be running at least like 10.8 in the open in order to go sub 48 in the 400.
I really appreciate the detailed and thoughtful comment. And I could not agree more. That is exactly why a huge majority of my training so far has been focused on speed development, especially because I started out being very slow (only had a distance training background and just started sprinting last year) Breaking 11 and breaking 22 are my second and third biggest goals for this year for exactly that reason. I unfortunately am not quite there yet but I hope I can pull it off by the end of the year. It's especially tough when we have to "train through" a lot of our meets, so I'm not really coming in fresh and fully able to express my capabilities I'm curious, with your PR of 50.28 and the same goal as me, what are your current 100 and 200m times?
@@SimonShawk5 11.37 & 22.79 Yes the times will come! Just stay active year round and trust the process. What I’ve found interesting is that once u can go 11.4 & 22.5 in the 100 & 200 then u can go 49 in the 400m. As 400m runners it is hard to specifically work primarily on speed to get faster because we are usually focusing on speed endurance. This is what summer is for. Summer can just be raw speed and u carry that raw speed into off season and pre season. As of right now I’m working on getting down to low 49’s if possible this season. And I know I won’t be able to touch 48 this season because my 100 is only 11.37. This is what summer is for. I work to primarily get my 100 down to 10.9 so I then will be able to have the potential to go 48. I’ve learned that it is all linked back to the 100. I as well did distance while i was young so i generally am gifted with better endurance then speed. But i’m learning to turn most of those slow twitch fibers to fast twitch which ultimately makes a hybrid. These are what 400m runners are made of. They have a little bit of both.
Loving the dedication, although I would sequence your week differently, the pre speed day start to the week isn't working IMO its just too big! Yes Stu Mc does it that way (so everyone jumps that bandwagon!) but the pre day is merely a low level activation of perhaps tempo or CNS priming not "lactic", he is short sprints coach primarily and this may work for him (does it??) you're missing out on so much fresh sprinting and its looking like you get tight hips after it too IMO of course
Sorry for this delayed response but I appreciate your comment and wanted to make sure to respond to it. I agree with your assessment and going into my training for next year, I will be staying totally fresh for my speed work and really emphasizing the quality. It'll be exciting to see how it pays off. Thank you for your feedback!
Honestly just wasn't thinking about it this time around. It's a good point... Usually, if I'm with the team I'll aim for lanes 3-6 as well. I'll be doing that more often from now on haha, thanks for the comment
Outdoor, I think right now I could for sure run 11 low, maybe 11.1-11.3, slower of course being more realistic. In the 200, 22 low-ish, 22.2-22.4 probably. 400 may be a bit harder to say but almost certainly 51 if not 50 low right now (I will find out this weekend). If it's a good day, pleasant weather, the stars align, and I'm fresh, I think I could break 11, break 22, and break 49 at least. But who knows if I'll get those odds this year. We'll see!
And @mixa7039 you're absolutely correct, probably some middle schoolers could roll me lol. And some high schoolers run sub 10 so 🤷🏻♂️. Never claimed to be an elite sprinter
Yes if that's all we did. But like I've mentioned in other videos, we do these in sets of 3. The first 2 are just to pre-fatigue, while the third is at come-home speed for the 400m. The third rep is the "working" rep, the first 2 just set it up
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Awesome stuff bro. Can't wait to see you you perform at your first outdoor meet! Keep it up!
Thank you man 🙏🏻 I'm so pumped for the season
Lookin' good! Your 30 meter flies looked VERY fast! No comment on the basement...😊
Thank you very much! Hah 😆
Lookin speedy as always 🏃♂️💨
Thank you my friend!
word of advice (i’m 400m specialist as well trying to get down to 48 currently at 50.28)
endurance is obviously required for the 400m but if u can’t hit the first split the second split is no good.
In order to run a sub 48 in the 400 u have to be splitting AT LEAST 22.9 with ease. Which also means that in order to be running 22.9 with ease it PR needs to be a whole second faster then that AT LEAST which is 21.9
In order to go 21.9 u have to be able to run sub 11.
It leads back to speed. get faster first. You need to be running at least like 10.8 in the open in order to go sub 48 in the 400.
I really appreciate the detailed and thoughtful comment. And I could not agree more. That is exactly why a huge majority of my training so far has been focused on speed development, especially because I started out being very slow (only had a distance training background and just started sprinting last year)
Breaking 11 and breaking 22 are my second and third biggest goals for this year for exactly that reason. I unfortunately am not quite there yet but I hope I can pull it off by the end of the year. It's especially tough when we have to "train through" a lot of our meets, so I'm not really coming in fresh and fully able to express my capabilities
I'm curious, with your PR of 50.28 and the same goal as me, what are your current 100 and 200m times?
@@SimonShawk5
11.37 & 22.79
Yes the times will come! Just stay active year round and trust the process. What I’ve found interesting is that once u can go 11.4 & 22.5 in the 100 & 200 then u can go 49 in the 400m. As 400m runners it is hard to specifically work primarily on speed to get faster because we are usually focusing on speed endurance. This is what summer is for. Summer can just be raw speed and u carry that raw speed into off season and pre season. As of right now I’m working on getting down to low 49’s if possible this season.
And I know I won’t be able to touch 48 this season because my 100 is only 11.37. This is what summer is for. I work to primarily get my 100 down to 10.9 so I then will be able to have the potential to go 48.
I’ve learned that it is all linked back to the 100.
I as well did distance while i was young so i generally am gifted with better endurance then speed. But i’m learning to turn most of those slow twitch fibers to fast twitch which ultimately makes a hybrid. These are what 400m runners are made of. They have a little bit of both.
Loving the dedication, although I would sequence your week differently, the pre speed day start to the week isn't working IMO its just too big! Yes Stu Mc does it that way (so everyone jumps that bandwagon!) but the pre day is merely a low level activation of perhaps tempo or CNS priming not "lactic", he is short sprints coach primarily and this may work for him (does it??) you're missing out on so much fresh sprinting and its looking like you get tight hips after it too IMO of course
Sorry for this delayed response but I appreciate your comment and wanted to make sure to respond to it. I agree with your assessment and going into my training for next year, I will be staying totally fresh for my speed work and really emphasizing the quality. It'll be exciting to see how it pays off. Thank you for your feedback!
what app do you use on your phone for timing?
It's called photo finish, it's only on android phones and costs money to use the time gate feature. Works pretty dang well though
Is there any logic behind doing all your reps in lane 1? Just I find it easier when doing reps 100m< and
Honestly just wasn't thinking about it this time around. It's a good point... Usually, if I'm with the team I'll aim for lanes 3-6 as well. I'll be doing that more often from now on haha, thanks for the comment
What app do you use for timing the reps
It's called photo finish, it works very well but it's only on android phones
What do you think you can currently run in the 1,2 and 4?
Outdoor, I think right now I could for sure run 11 low, maybe 11.1-11.3, slower of course being more realistic. In the 200, 22 low-ish, 22.2-22.4 probably. 400 may be a bit harder to say but almost certainly 51 if not 50 low right now (I will find out this weekend). If it's a good day, pleasant weather, the stars align, and I'm fresh, I think I could break 11, break 22, and break 49 at least. But who knows if I'll get those odds this year. We'll see!
@@SimonShawk5 Your times suck, most high schoolers would roll you
Don't say the times you think you can run bro, just run them!
He literally asked me what times I think I can run man, I was just answering him
And @mixa7039 you're absolutely correct, probably some middle schoolers could roll me lol. And some high schoolers run sub 10 so 🤷🏻♂️. Never claimed to be an elite sprinter
no hate but running 200s at 31 and 28 is not going to help
Yes if that's all we did. But like I've mentioned in other videos, we do these in sets of 3. The first 2 are just to pre-fatigue, while the third is at come-home speed for the 400m. The third rep is the "working" rep, the first 2 just set it up
Unfortunately he is not wrong gotta at least be 24-26 to produce lactic acid tolerance n
incorrect. it helps if it is tempo work with short recovery. This helps with the second half of the 400 split