Elitetrack: Sport Training & Conditioning

I was wondering on what direction I would be best off pursuing, staying 2/4? switching to 400m hurdles or moving up to the 800? Im currently 23 and took a year off from track. I started track at age 17. My Pb’s @ 19 were
400m-48.29 FAT
200m-22.4 FAT
300m-33.9 Handtimed outdoors in a workout.
600m-1.21 Handtimed outdoors in a workout.

My technique is not great as I had a problem with little knee lift, overextending my arms, and running very tight. I had some injuries that limited my speed training.

My question is based on those times what direction would I be best suited for? I think i can grasp the technical aspects of hurdling but I don’t know if I realistically have the speed.

I am 5-10, 165, if that means anythinggg

THANKS!

What type of training did you do to achieve those marks….lots of tempo or a speed based program focusing on intensity over volume. Without hearing the answer, I’m leaning toward moving up to the 800m.

It is a much more tempo based program which focused heavily on strength, lots of high volume stuff.

We would workout 3 or 4 days a week, generally we did the following…

Special Endurance
Strength or tempo
strength or speed
tempo or mileage

Long to short template more over distance in the fall to shorter faster stuff towards the end.

I think generally I have pretty good strength naturally, but I don’t know whether to attribute to the lack of speed based on the limited speed work I did or not. I was battling injuries on and off so I never went 3 or 4 months without being injured and missing a couple weeks and then coming back.

Your thoughts are much appreciated!

In that case I think you might see great gains by doing a speed based short-to-long program. To run 22.4 / 48.29 on the type of training you mentioned is quite good and the time ratio + that training would lead me to think you could easily go under 47 for the 400m.