400 to 800 training wrote:
I know this is a fairly common thing that happens, but I was curious if there were any "experts" out there on the topic to learn from. I have pretty good experience working with distance guys, coaching some all-state and Footlocker finalists. However, I am working on putting some kids into the 800 meter places and some 400 guys are a great option. I've worked with some before, but I was curious if there was any key training information out there for making such a transition of a 50.x guy to becoming a 1:57 or so guy.
Thanks
A lot of guys on here will instantly just say:more miles. There is a lot for too it then that.
400m guys need aerobic work, yes, but it is better to have the aerobic work be in the form of fast repeats with breaks in between rather then easy runs or tempos. Fast twitch 400m sprinters respond better to stuff with breaks in between.
the 3 key systems that these guys need to work are aerobic conditioning (general endurance, 60-75% Vo2 max), aerobic capacity (5k pace work), and anaerobic conditioning (tempo pace work). Their anaerobic capacity is probably fine being 400m runners. Work up to 30-40 miles per week or more.
Again, 400m guys respond well to breaking the mileage up into intervals, and doing fewer easy runs at 6:00-7:30 pace like us distance runners do. Just give them enough aerobic work to get around the track twice and 50xx guys will be 1:57 guys without too much problem.
Also, make sure to maintain 100/200m speed.