Hi everyone, this is my first time joining the site and I am about to start a training log for the 400m.
Here’s my situation: just turned 26, 6-2 and 180lbs, in decent lifting shape from last few years but looking to break 50 in the 400m for the first time. I am training alone and have no time constraints although getting older will only make things more difficult.
My competitive athletic background since junior high is rowing and swimming, with the following exceptions:
track in 8th grade: ran 63 400m, 2:23 800m, 5:45 mile
cross country in 9th-10th grade: 19:00 5K
track senior year of college: 24.0, 51.5 indoors 400m, 68 500m indoor
weightroom stats: 5 rep squats at 265lbs, 5 rep bench at 200lbs
That is a scattered history but I’d like to determine whether I am more of a 400/800 type or 200/400 type, and what type of training would be best suited to that type. I’ve never been particularly explosive but nor have I ever focused on speed/power training either.
This fall, I was doing some extensive/intensive tempo training and hit 37s on 300m, but I was blowing up on workouts like 2 x 4x300m in 48s w/ 2′ recovery.
At the moment, I am planning to base my training off of the Lee Evans/Stan Dowell long-to-short approach ( http://www.dyestat.com/ATHLETICS/TRACK/2005/l_evans.pdf ). I believe this will provide some easy aerobic base building while I maintain 2xweek lifting sessions and some strides for turnover. I have all spring and summer for shorter intervals so there is no hurry.
Thanks for any advice, and I look forward to sharing my training log.