I am a junior going into my senior year. When i first joined Track, I ran 70 seconds in the 400m since then I lowed it 63.99. My question is, Is it possible to for me to run 55.99 or 56.99 if i trained right for the span of 10 months? And if so how should I train.
The majority of 400m specialists stop training seriously by age 22. Eight to twelve second improvement from age 14 to 22 is great improvement. You want to make that jump in 10 months?
If you go from 63.xx to 55.xx 400m in 10 months, you won't be the first. Usually, it's not training, it a growth spurt or significant gain from puberty to go from 63.xx to 55.xx. Train hard. Be really bold in some races.
I am a junior going into my senior year. When i first joined Track, I ran 70 seconds in the 400m since then I lowed it 63.99. My question is, Is it possible to for me to run 55.99 or 56.99 if i trained right for the span of 10 months? And if so how should I train.
Nobody can give you a decent answer based on this info.
For a woman, that’s an ok time. It’ll probably take a few years to get down to 56.99 if ever.
For a guy that’s pretty bad, you still have a lot of room for easy improvement.
What is your 200 time? Do you have a lot of extra weight? We’re you really out of shape when you started and cut 6 sec in two month?
If you weren’t an active child and cut 6 seconds pretty quickly, you might be able to make big strides in a year. If you were active/fit but just got better at pacing to cut 6 secs you might not have much easy improvement
I am a junior going into my senior year. When i first joined Track, I ran 70 seconds in the 400m since then I lowed it 63.99. My question is, Is it possible to for me to run 55.99 or 56.99 if i trained right for the span of 10 months? And if so how should I train.
Nobody can give you a decent answer based on this info.
For a woman, that’s an ok time. It’ll probably take a few years to get down to 56.99 if ever.
For a guy that’s pretty bad, you still have a lot of room for easy improvement.
What is your 200 time? Do you have a lot of extra weight? We’re you really out of shape when you started and cut 6 sec in two month?
If you weren’t an active child and cut 6 seconds pretty quickly, you might be able to make big strides in a year. If you were active/fit but just got better at pacing to cut 6 secs you might not have much easy improvement
I am a Male, I weigh around 137 lbs. My 200m time is 28.98. The improvement was from my sophomore (last year) year which I ran 70 seconds to this year which is 63.99
My all-time best in junior year was around 2:10-2:12, and I ran a 4:46 for 1600m at the end of season. Sr year was much more speed-focused, where I ran several 4x400m legs in 55 and down to 54.high, and my best 800m of season was a 2:06 with a really bad fade at the end due to poor pacing, effort, or just not having anyone to run against in a sparse field. I passed my even harder fading teammate and instead of holding pace, slowed down, probably could have run 2:04/5.
Summer after high school I ran a 37sec 300m trial solo, and since then I've continued to chip away at my short sprint times to the point I'd probably lower my ceiling for 300m /400m to 35/51 sec, and I think I'd be able to go even faster than that.
all this to say, I think you could get to 55-56, as I think it's pretty achievable for most young men, but getting under around 54x is where it starts to be more difficult. Depends how developed you are, are you coordinated, muscled, lean.... chances are you have a couple of those 4 parameters to develop, and then add some event specific skills, seems to me 55 seconds is doable.
The majority of 400m specialists stop training seriously by age 22. Eight to twelve second improvement from age 14 to 22 is great improvement. You want to make that jump in 10 months?
I think 8-12 sec improvement is absolutely bonkers and delulu if he’s already running 57-58 but it’s a 63 coming from a distance guy, not a lifelong sprinter.
OP, lift weights 3 times a week, do 3x300m at 95-100% intensity with full recovery once a week, 6x150m walking the rest of the track once a week, and 6x50m with a running start once a week, and just do 3-5 base miles the rest of the week. Do it for 3 weeks, on the 4th week recover with easy runs and strides for a few days, time trial a 400m, after the 400m time trial rip 200s until you can’t break 31 seconds anymore, and then recover with easy runs and strides for a few days and time trial another 400m the next week. If you don’t run 59.0 or faster on either of these time trials I owe someone 50$, and that’s just a month of training.