Ultimate Indoor
Wednesday, December 22nd, 2010| Account limit of 2000 requests per hour exceeded. |
300m and 600m (indoor track) advice please?
You can throw anyting out into the open that you will think help to improve my times for the 300m and 600m dashes, which are indoor track events. You can also add info for the 400m dash and 800m runs too if you wish, but preferably the expert advice on getting faster times for the 300m and 600m. My current PR is 45sec, but I can't seem to break a 45 when it comes down to the meets. My fastest time for the 300m in a meet is 48 seconds. My ultimate goal is to go below 40 seconds come senior year, though. I am now a sophomore. In regards to the 600, I have a 1:59 and I know that is not quality, so I need major advice for running that as well. And for the 400 and 800 outdoor events, I can't give away those times because I have to redo them. Thanks a lot!!!!!!
Lest - the top contributor is right in a way but he needs to describe it more.
So what is your times exactly you said your PR now is 45, but you said in a meet your fastest is 48? so which is it??
But to get below a 40 is not as hard as it may seem, it is 300m and if you ran 13 seconds for each 300m you would run a 39 second 300m dash. which means you would run a 26 second 200m. So what you would do is two types of workouts to get used to running fast for the 300m and being in shape for it.
1st Workout: 8-10 Sprints of 200m in 26 seconds with 3-5 minutes rest.
2nd Workout: 5-6 Sprints of 300m. Rest 3-5 minutes. This is how you run the 300's, When your running the 300m sprints, come in 26 seconds through the 200 and do what you can for the last 100m. Try to keep a 13 second pace after the 26 seconds, don't sprint all out, just try to keep that pace all the way through. Even though if someone watching you run, and your running a 300m, you come through the 200m at 26 seconds and you try to keep that pace but it looks like your getting faster well your not, Why?? because as your trying to keep that pace you will have to put more energy into it to keep that pace therefore, making you look faster but not really.
Almost in every race above 200m it is a pacing race, like in the 800m, it has 2 races just like the 400m has two races.
400m = 1st 200m, 2nd 200m
800m = 1st 400m, 2nd 400m
In the 400m if your sprint is 25 seconds run 2 seconds slower in the 1st 200m which is 27 seconds and try to keep that pace all the way through because if you do, then you have a 54, but if you get slower then it will be a 27.28 resulting in a 55. Same with the 800 but you have to be in a different kind of shape to run that good. lol. If you want to run at least 2 minutes you have to run both 400m in 60 seconds, or in other ways but that would be in-consistent and wouldn't be good. For 800m you have to do repeats of 400m in a certain amount of time with a certain rest and you can also use 200m to work also. for example:
400m x 5-8 sprints in 55-60 seconds with 3-5 minutes rest.
Using 200m sprints:
200m x 12-14 sprints in 27-29 seconds with 2-4 minutes rest ( these will get you into killer shape fast.. This is what our distance people do for outdoor season. )
So you can see you can run slower but be faster, but it also takes Hard work and dedication. Without Commitment you have no determination, no determination means no will, and no will, means you will have no work ethic, which means you wont work hard. =]
Have Fun Training My friend =]