CH Runners

Running => Running => Topic started by: diablita on February 28, 2016, 10:07:43 PM

Title: Speed work for 400m relay leg?
Post by: diablita on February 28, 2016, 10:07:43 PM: I'm competing in an event in late April that includes a 1600m relay for our 4-person team. What kind of speed work would be best for me to get faster?

I currently run 2-3 times per week including a long run on Sunday that is up to 12 miles. My fastest mile is a 7-min mile. I don't know what my 400m time is on a flat cement path like the one we'll be running, though I plan to find out. I don't have time to do more than 1 speed session per week on one of those run days.
Title: Re: Speed work for 400m relay leg?
Post by: Richard21142 on February 29, 2016, 11:08:27 AM: The fastest way to develop speed is to do sprints at, perhaps, 40% effort on a slight downhill. The goal is to do these with perfect sprint form. Since you are going down a hill, you will get more hip flexor without the effort it would require on a flat surface. The caveat is that the hill should be slight and the effort under control. You could incorporate these during your runs; doing 5 to 10 with full recovery.

The length of the sprints could be varied; starting out at 50 yards and gradually increasing the distance as you start to feel comfortable.
Title: Re: Speed work for 400m relay leg?
Post by: siamesedream on February 29, 2016, 03:32:04 PM: I would think some form of cut-downs(is that the right word?) 50, 100, 200 meters.
Title: Re: Speed work for 400m relay leg?
Post by: diablita on February 29, 2016, 03:53:55 PM: I'm not familiar with the term "cut downs" siamesedream? what is that?

and thanks Richard. There's a perfect hill for this right outside our crossfit gym.
Title: Re: Speed work for 400m relay leg?
Post by: siamesedream on February 29, 2016, 04:06:13 PM: Quote from: diablita on February 29, 2016, 03:53:55 PM
I'm not familiar with the term "cut downs" siamesedream? what is that?

and thanks Richard. There's a perfect hill for this right outside our crossfit gym.

Running shorter distances at a faster pace, training the fast twitch muscle fibers to fire more quickly and efficiently.
Title: Re: Speed work for 400m relay leg?
Post by: Richard21142 on February 29, 2016, 05:39:33 PM: Quote from: diablita on February 29, 2016, 03:53:55 PM
There's a perfect hill for this right outside our crossfit gym.

Remember, ease into it. You have 2 months and you don't want sore quads to mess up your daily runs. You will develop a "feel" after your first workout which will let you determine the distance and number.
Title: Re: Speed work for 400m relay leg?
Post by: diablita on February 29, 2016, 07:21:16 PM: Thanks guys, this is so helpful.
Title: Re: Speed work for 400m relay leg?
Post by: Arrojo on February 29, 2016, 09:09:23 PM: Mix it up by actually running 300m and 400m repeats. Try 3 x 400 meters, running hard, with 400 rest (slow jog) in between. Then 3 x 300 meters, running hard, with 400 rest in between. This will give you a feel for what a hard 400 feels like.

Before this workout, jog a mile so that you are sweating.