Run-Down Forums

[Lord Schnibb]

Cross Country ends on November 2nd and indoor track doesn't start for a couple weeks latter. In track I normally run 200-800 meters, which is a big transition from 5ks in CC. Most of the other guys on my team are going to run long and slow to build a base, but I'm wondering if that's a good idea since I don't run long distances in track.

Also, I had a major improvement over the course of the season in long distance and I'm wondering how that'll transition to middle distance. My mile went from 5:52 to 5:13 and my 5k went from 21:51 to 19:07. If I ran a 62s 400 last season in outdoor, will I reasonably be able to go into this indoor season under one minute?

[Angelo Z]

Here is the key secret to speed: strength. The stronger your legs, the longer your strides will be. Now to develop the stride frequency you need to do speed workout runs short intervals. I personally like to go from 100m to 200m, then 300m, then 400m. That's how I break up my interval training for my 400s. Face it, you have the lactic capacity and energy to run under 1 minute for a 400m. The only downside is that you need more speed. Do not do only one type of training. Combine long distance and interval training. This is why your 5k is only 19 minutes. You MUST do strength training such as squats. Squats are like the miracle of building leg strength as well as dead lifts. Also intervals with leg weights work nicely too. It is also critical to do 15-25 second strides at 90% of your max speed before and after workouts. Do not do them at raw speed or all-out sprints. You should be comfortable with them, do not move your arms back and forth vigoursly as you would with other workouts.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥

[Dan]

If you can maintain the mileage, the endurance base you have built up will definitely help your 800m. You have to decide which end of the 200-800m spectrum is your main focus, however, and gear the winter training more toward one or the other.

Dan
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[Angelo Z]

He might also need to build up some more endurance because the greater the effort, the greater the efficiency the body needs.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥