i run a 100 in 13.08 and a 400 in about 1:20. i want to get better at 800′s and miles but also the sprints i do.
Standing Start – UK
March 9, 2012 by 2 Comments
i run a 100 in 13.08 and a 400 in about 1:20. i want to get better at 800′s and miles but also the sprints i do.
Well, if you wish to train for the 100 and 200 meter events, you would probably do anaerobic training. Quick bursts such as training your start will probably shave off a decent amount of time. Also, weightlifting is a key point in sprinting. Sprinters want to gain muscle because more muscle in your arms equates to faster arm movement which equates to more speed. More leg muscle equates to faster turnover (or leg rotation) speed. Stretch often to get flexible and increase stride length.
Now to train for the 800 and mile is much different. These two events are very similar but most people train for the 400 while training for the 800. Both the 800 and the mile are fast races when done correctly. You would want to train your muscles using lactic acid exercises. This means that you should run at a fast pace (perhaps 85-95%) for about 3 minutes (maximum lactic acid levels reached after 3 minutes) and do repeats of these. If you wish to train more for the 800 than the mile, you should do 300 repeats with 30 seconds of rest in between each repetition. This will train your muscles to receive less oxygen and get used to the lactic acid buildup in your muscles.
It is very hard to be good at both distance and sprints because they require completely different muscles. If you wanted to train for distance I suggest that the 800 be the longest race you do. You should probably stick to 100 200 and 400m tho because your times are much better in those than they are in the 400 showing that you either do not have the aerobic capacity it takes or you have just not developed it.
To get better at sprints you should do intervals ex: sprint 100m jog/walk one minute
you could do any type of interval depending on what race you are training for. If you want to do the 400 I would suggest 200m or 300m intervals, but for the 100m stick to sprinting exactly that.
As I said before, right now you are much better at sprints than you are the 400 showing that you lack a strong aerobic base so if you are already doing track stick to sprints, but if you are preparing for an event 2 plus weeks away you should do distance runs to increase your aerobic capacity. The nice thing about that is that it is much easier to develope aerobically than it is anaerobically.