Need Help 2 months 2 go

    Posted In: Sprints

        • Participant
          luvmy400 on May 24, 2006 at 1:12 am #11880

          I have tryouts for the 400m run and the triple jump in 2 months. In April I ran a legit 53s and jumped 39'8. I haven't been able to train much due to a hamstring and ankle injury and I need help. When I run the 400m, I easily breeze through the first 300m. however, I usually fatigue on the last 100m and drop to 2nd place. How do I change this? The veteran athletes at Ole Miss can easily run 47s. If I can get my time down by 6s then I know I can make the team. My triple jump greatly improves so I know I can reach a 45 by the end of june. Any help to speed this along will be appreciated.  Thanks for the help

        • Participant
          flight05 on May 24, 2006 at 2:48 am #53595

          are u for real.

          6 seconds in 2 months? 6 feet in 2 months?

          legally, its not possible.

          i would start by following a program involving
          4 300's one day per week fast
          2 600's one day per week fairly fast
          and 12×200 tempo at 65%

          triple jump
          i would really work on bounding drills and getting technically sound from short approach jumps. video tape yourself.
          hit the plyometrics before u run cuz after doing 600's u wont be able to jump.

          i would stay out of the weightroom tho.

        • Participant
          flow on May 24, 2006 at 3:07 am #53596

          maybe energy management/race tactics could help for the 400

        • Participant
          luvmy400 on June 16, 2006 at 4:14 am #53597

          Due to the persistence of injuries, I will give up on the triple jump until next year. I have now turned my attention to the 800 and the 1600 along with my 400. I can now sprint 250m in the 400 and will be pushing for a full 300. I used to run a quality 800(~2'12) and a good 1600 but both times have risen by at least 15 seconds. I have been doing major endurance work along with my 400 work but am still failing. Any help would be appreciated. Thanks

        • Keymaster
          Mike Young on July 17, 2006 at 2:59 am #53598

          maybe energy management/race tactics could help for the 400

          I agree. It sounds like you are a candidate for a race distribution overhaul. Pulling back the throttle on the first 200-300m will likely have the greatest IMMEDIATE impact on your performance because it will allow you to finish stronger. For the long term, if your objective is to run the 400m I would really focus on top end speed and speed endurance (see the FAQs if you're unfamiliar). These factors above all else will have the greatest impact on your 400m time.

          ELITETRACK Founder

        • Participant
          RunnerMan on November 12, 2006 at 3:08 pm #53599

          howd try-outs go by the way?

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