Ok, I'm a senior in high school, and after cross country this year, I continued to do distance work. However, I realized that I'm more suited for the 4×200, 4×100, and 4×400, so I've been doing the following workout:
Monday – Acc. Dev. (10-30m reps…fast)
Tuesday – Ext. Tempo
Wednesday – Extended warm up and strides (shouldn't take more than 30-45 min)
Thursday – Hills
Friday – Ext. Tempo
Saturday – Intervals or Int. Tempo
I've also been doing 100 pushups a day and 500 crunches. I drink a lot of fluid, so I don't believe I'm dehydrated.
As for my 400m strategy, I've gone back and forth throughout my running career. Lately, I've focused on getting out really fast, maintaing until the 250, then going 100% into the finish. So here's the intensity per 100:
1st 100: 98%
As soon as I hit the 250, as I said, I feel the tingling all over, especially in my arms and and the cramping in my fingers / face. I've tried to stay much more relaxed, which has helped reduce the pain in my collar bone, but that's about it.
As for special endurance, I'm not quite sure what that is. Should I be training differently from the program I have above?
If you need any more information, let me know and thanks.