What should my goal mile time be as a 200/400 runner

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    bwag07

    Member since 05/26/2024.

    1 post. Last post 1 month ago.
    1 month ago 05/26/2024 8:45am EDT

    I am 100/200/400 meter runner and my time 400 is 56.3.

    My coach mainly puts me in the 4 even though I run a 11.73 100 and 24.73 200 because our team has many good 100/200 runners that either aren’t as good or don’t like the 400. What should I try to get my mile time to this summer to be in the 53-55 territory next year. I know 400 and mile training don’t really go together that much, but I have to train the mile anyway for a JROTC military camp im attending this summer. My current mile time is 6:04. What should my goal be for this summer?

  • hcbingo44

    Anonymous Poster

    1 month ago 05/26/2024 11:13am EDT
    re: bwag07

    I think 5:30 is a good mile goal for your JROTC testing

  • VIT

    Anonymous Poster

    1 month ago 05/26/2024 1:24pm EDT
    re: bwag07

    my best events were 300H/400, also did 100/200, and i found XC helpful for teaching pacing, improved endurance. XC takes away top gears for 100/200 -- which are more of a drag race -- but for the 400/800 can help you close better.

    some of the 400 is getting your pacing/200 splits right. sometimes a second slower at the midpoint lets you run the second half closer to the same split which proves faster overall.

  • VIT

    Anonymous Poster

    1 month ago 05/26/2024 1:31pm EDT
    re: bwag07

    i am also going to make my usual sales pitch. an ok 400m runner with endurance can sometimes be a good 300H runner if they can handle hurdles. 300H there are usually fewer runners entered. many of the 300H folks are mediocre speed 110 high hurdle people doubling at an event too long for their fitness or speed. if you have some foot speed and can get over the hurdles efficiently, you can kick their butt.

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