I made a bet with one of the guys i am working with his a fitness instructor and personal trainer. who ever loses has got to sponser £200 (400$) to the other for a half marathon we r both running for charity.

The bet: a 400 m race in 2 months time from now.

The goal: to go from 1 minute 27 seconds-> less than 60 seconds in 2 months

Now guys first if i don't win this i am happy even if i lose money i will get my fitness up to a very high level and the money is going to a worthy cause, so its a win, win situation.

Now to beat this guy, he is 39 and he use to b very good on track i have a feeling he will b able to do it in 52-60 seconds. although he said his PB was 1 min 23 in his prime (trying to hustle me lol).

I did a crap run got 2 mins just to get warm up and rough idea.

I did another not putting my all in it but just a overall test 1 minute 37 seconds.

Next one i took seriously got 1 minutes 27 seconds, i had quite fair energy at end so i feel i can increase this even more.

So i got 1 min 27 seconds with

tracksuit bottoms
no spikes
first day on a 400 m, so not use to right hardcore pace.
After doing two test runs, aka wasted some creatine phospate
havn't been running at all for a long while.
^
this must of least took 10 seconds off me, whice can b accounted for quite quickly.

Has i was running i noticed my tecnique was quite poor so i am going to do some hops, lunge bounding, bounding and bunny hops to work on it. Also getting stop watch, wearing shorts and buying spikes tommorow.

my training regime is going to consist of 30 min jogging ever day, technique practise once a week, 2 training sesssions consisting of circuits and 500metre 150 metre runs a week, and a 3 mile jog at half 400m speed once a week. gym session overall body 1-2 times a week working deltoids in particular.

This will get trained to a pre competition phase after 3 weeks then, well ill adjust some variables in the training sessions to work speed, endurance and power at different lvls.

My current fitness level: i am 186 lbs i am not fat, bit of unwanted pounds here and there, so bit bigger than i would like to be. I have been very active the last 2 months, swimming football, gym, yoga, cycling and other stuff. I feel i could get to 175 lbs by 2 months though, so my goal would to b just lose a lb a week whilst gaining muscle.

Ok thats the plan now i need ur guys input for anything else u feel i am doing or could do better or could try. This is going to b extremly tough and i am going work my ass off for this, if u guys think i can't do it fine just give me advice on how to improve it that will b appreciated, but i don't want no just give up u won't do it stuff.

As always thanks guy

kudos on trying, but I have to say this is a very unrealistic goal man, if this man runs a 52 second 400 thats a very reasonable time indeed, and two months training aint going to come close to cutting it...... My pb alone was 49 and Id been training for years and was a natural runner who did plenty of footy on the side.

Having said all this, the 400m is a race that can involve a bit of tactic as well as fitness. It would be my recommendation to only take it out to the first 200ms at around 65% pace and then burn it home with all youv'e got left.

as for the training, unfortunatly the best way to get better at it is repeat 600m sprints with short to no rest in between, say 5 600s with decreasing rest time ( 3mins, 2:30 mins and so on). Would also recommend doing muscle endurance training not muscle building with lots of smaller weights but much heigher reps. Also not sure why you said (could be wrong) that you were going to train your delts. Seems kind of pointless to me as this isnt a true power sprint like 100 and 200. work your quads, hammies, calves and your aerobic capacity.

Finnally the most important part of sprinting. learn the proper technique and maintain it at all cost throughout the race no matter how fatigued you become otherwise you will end up fighting yourself to get over the finish line. Hope this helped

Hey rd123- I have to disagree with jocca, I think 2 months is enough time to get under a minute with a consistent method and a good plan. Listen to him on the other points though, tactics, training slightly longer distances and mantaining your best technique are all important tips. Good to seem someone on here is interested in sprint training, it has good fitness benefits! Let us know how your training is going and how the challenge goes when it comes around.
disp.

I was trying 600's which were quite difficult to hold technique that long and takes a lot out of me. I think for now best way to do this is start from beginning and start with 100's and work my way up to 400. I have not done a 100 metre yet but i did a 150m. I got 19-22 seconds best times and i still had bit in the tank when i finished, so i guess thats good. On the 150 metre i can hold my technique pretty well.

High knees
Upright back
arms swaying and not clenched
Good stride and pace through first 300 metres
not to wide with legs
running on balls of feet with slight dorsi flexion

So i am going to up the metres bit by bit and basically carry out the speed and technique has i do it.

things to improve on

hog the inner line more

lose some weight

run 30 minutes in morning

Endurance training on body (weights) and jocca i said to work on deltoids to help the stride and think it wud benifit bit on push off 2.

circuit training



Also I was under slight injury because my legs were not 100% so i gave 400 metre another go with spikes at about 75% effort and suprisnly enough i actually got a quicker time 1 minute 25 seconds. Still got to work a lot lot lot harder though, my body is pretty much all recovered so tommorow i am going to do some weight endurance training and do yoga then later a few 100's at the track and work on technique.

sorry only roids will let you achieve that time.

going 50% down in time isnt like putting up 50% to your squat, its harder due to low muscle inefficiency at running speeds preventing a high degree of development,increasing air friction making progress continually harder

Ok did some 100's today and i did it in 14 seconds, which is pretty bad, but i can see time that i can account for, so i am aiming to drop this to 11 seconds, which will be pretty tough. I will go bit earlier so its not cold and i will wear shorts this time, i think i got bit of drag from tracksuit.


I am sucking at the moment has i am never on top of my game. So my scores r not at maximum potential.

I got like one pair of shorts that is sport workable. I am going too late so muscles r freezed up from cold. Muscle sores due to lactic acid overload - so i need more yoga, hot massaging, cold baths to prevent this.

So if i make sure to buy some more shorts, bring my spikes, come earlier and look after my body properlly i should see my maximum results....hopefully.

good news i learned the technique and i feel its almost perfect, just got to push that little bit extra hard in the end on the last 10 seconds.

"sorry only roids will let you achieve that time. "


Wow Cry for love - that is wildly inaccurate. 1min 27 is very, very slow (no offence rushing dude) - I would say putting 50% on your squat would be just as hard as going from 1:00 to 45 secs say, if your squat was 100kg or something. Your totally right - progress is harder the faster you get... but even 60 secs is not THAT quick - it is a good moderate pace. Rushing Dude could easily do this time with training, most likely within 2 months.

dispatch said:

"sorry only roids will let you achieve that time. "


Wow Cry for love - that is wildly inaccurate. 1min 27 is very, very slow (no offence rushing dude) - I would say putting 50% on your squat would be just as hard as going from 1:00 to 45 secs say, if your squat was 100kg or something. Your totally right - progress is harder the faster you get... but even 60 secs is not THAT quick - it is a good moderate pace. Rushing Dude could easily do this time with training, most likely within 2 months.

Click to expand...

Sorry man, I have to pull you up here. This is just wrong. Just above your post the OP said he was running a 14 second 100 which is terribly slow ( once again no offence rushing dude) but having such an unrealistic goal is just setting yourself up for failure and dissapointment. It isnt even remotely possible to take 3 seconds off your hundred time, and stating that you think it is displays a pretty obvious lack of running knowledge.

Not meaning to bash a guy down for trying but this just isnt possible, unless your comming back from some kind of severe injury we havent heard about. All the form in the world/weights isnt going to improve your natural abilities ( which in sprinting sense you must be born with) to the point you want.

Rushing dude I suggest you set a realistic goal for a start. 100m in 12.5 would be a massive improvement and take years (especially if your being properly timmed electronically as handheld is a good half a second of as a general rule) and for 400 about one min 5 seconds

Alright guys i did 400 metres again i got 1 minute and 11 seconds, so i have knocked off 16 seconds with in just a bit over a week. My muscles r getting slightly use to it and i got all the right equipment now.

I did 1 min 11 seconds at 90%, but i feel i can push a bit deeper and get that extra 10% in, my calfs were also extremly tight today, so i think that also made me not run to my maximum ability, but i am getting there. So i feel i can already get 1 min 5 seconds already if i was on top of my game jocca.

my goal was do it less than 60 seconds
but seeing i am 1 min 11 seconds at 90% i feel i am going to change my goal to 52 seconds in 7-8 weeks, think i am crazy idc.

Has i was running i did the first 175 metres in 25 seconds and the other 225 in 46 seconds. My pace was not very well timed and i feel if i can keep that pace correct all the way through out my time will b less.

So things i have done that have won me some time.
Spikes
Shorts
Better technique
getting bit use to 400 metre
carbs before the run

Now the things that are going to help me get this in 52 seconds.

Better pace (i feel lost me a lot of seconds)

Dig deep in the heart and give it 100%, no sign of giving up at all on race

Keep those knees highs (i noticed on 400 metres knees could of been bit higher in end)

Lose roughly 10lbs - stone before race

More sport specific training, get use to track more

Gain more muscle

Increase cardiovascular fitness through swimming, running, cycling etc...

Low intensity training somedays to get rid of any tight feelings in legs with hot water massaging. Also thinking of getting some rollerfoam


OK now guys i know ur trying to let me down easy, but look i don't need the whole u can never do it crap, it has no benefit to me what so ever. If u don't think i can not do it i am kool with that, but its not going to stop me from doing it, i can c it and if i can c it, there is some way i can do it, thats my gutt and i trust it.

Some of u guys on the forum are some former sprinters and have great knowledge on it, others may have knowledge of techniques for building endurance, speed or power, others may know some great stretches for hip flexors, calves i can give a go or any other method of fixing the muscle fibres. This is the stuff i need from u guys, not "U can not do it, unless u use steroids". I have only got one persons real descriptive advice on technique and some things i can try out and what i have tried out. This is going to b tough enough has it is and anything u guys could put to the table will b well appreciated.

Alright anyway going to do 30 minute run in morning, technique practise at track, swimming and some muscluar endurance weight training tommorow for chest, deltoids, triceps and abs. Then finish it off with yoga.

Try doing some sprints to train your system for the stress. Do something like:

Sprint 10sec
Run 10sec
Repeat


Also, use creatine monohydrate for an energy boost.

Thanks alle, i will get bit use to running at constant pace, but starting monday i am going to switch things up. hm how long will this sprint process go for, 2-3 minutes and rest? I was also thinking of some interval training 20 secs running, 20 secs jogging, 20 secs walking but i feel ur idea seems more specific for my sport, seeing u won't b jogging or walking in a 400 metre. So i will give your thing a go.

i think i am going to add maybe a lactate interval sessions twice a week to0 30 secs-1 min at 85-90% then a 3 min relief at steady pace. for 3 sets.

And this creatine monohydrate, u feel for the 400 metres its the best out of creatine phosphate and citrate? because apparently citrate has a higher absorbing rate, but has less creatine from what i read on it.

Hey rushing_dude, I'm definately behind you on this, reckon it's still possible for you to run under a minute, maybe even faster - you seem to have improved quite a bit so far. I know you don't want to hear put-downs, but 400s and 100s are a little different, you probably won't be going from 14sec 100s to 11sec that quickly, as you aren't focusing on 100ms.

Seriously though, think you're doing well on the 400ms, here's to seeing that 1:05 time soon!

Jocca - "stating that you think it is displays a pretty obvious lack of running knowledge", i find this amusing due to our very similar background in the sport. I never said he could go from 14sec to 11sec in 8 weeks, but 60secs for the 400m is still realistic as far as I'm concerned. Give the guy some support - he's clearly putting alot of effort in - I suspect he will surprise you with his results.

b.

I can do the sprint/run for about 5 min. When I mean run, I mean RUN as hard as you can, then slow down to a jog to get your breath back then RUN again. Pick up your heels when you do and don't stop until it's all over.

It's very difficult. I use this to improve my cardiovascular capacity. I really suggest you do this on a completely empty stomach.

Alright guys Thanks for feedback, i am going to update the 100 metres again, did it today in shorts i got 12.5 seconds. Now even better i got time to account for, i didn't have proper stretch has i was on my break and i was low on water.

After this there was a german lady who was pretty hardcore on 100 metres, so i talked to her and she told me that my bounce off is way to slow and my legs need to not come to left and right so much during the run. So she showed me how to bounce off properlly and helped my stride a bit. Basically i stretched my leg to far back, but rather keep the feet close, so u can get into that stride a lot faster has u bounce off, i think its called the "quick step". I did this and on my last attempt i tried it, felt very light for some reason and comfortable (has in feeling correct) i felt it was slow though and gave up little at end saying has i past, "that wasn't fast enough". To my suprise that was also 12 and half seconds. So i have feeling if i take this technique in consideration and the quick step with maybe adding up my spikes to 9mm instead of 6mm, i think i will lose 1-2 seconds taking me to 11.5-10.5 seconds for 100 metres.

I think if i also include it into my 400 metres and get my pace spot on, i could do it in a 60 seconds. Plus got some useful advice from my manager on how to do my pace on the 400 metres. He basically said go at 90% for the first 100 metres, maintain it for another 100 metres, then go to 95% and maintain it for the rest of the race. Accelerating takes a lot of energy, so i will give only accelerating twice and see how it works out.

Now bad news i was at gym today and the training my opponent was doing, was really hardcore, this is not going to b a walk in a park and if i am going to beat him, i am going to have to put more than i have ever have put in anything in life in this. My body is looking really good though and i think i have never been has fit has this in my whole life, still some unwanted fat here and there, but my body is taking shape and seems to be carving itself into the shape of a runner.

Well thats my update. Tommorows training is going to consist of a

Early 30 minute run
Some bounding and hop training in the park
then i am going to give alles sprint intervals to finish off
Have bit of rest and get some to eat
Then go swimming
Do some circuit and muscular endurance training in gym
Then to work lol.

Preparation for race:

1. Creatine supplementation at least a week in advance. Loading.
2. Pasta supper to replenish your energy stores day before.
3. Good shoes. I prefer something light and stiff for better bounce.
4. Drink plenty of water, make sure you are hydrated before the race. Well before.

Have you been using the b-complex vitamins, zma, and a good multivitamin?

Sigh... Sorry but this has gone to far. I dont know why this hasnt been brought up by anyone else other then the guy who said youd need steroids ( you would and even then...). I dont understand why people seem to get some wierd ego boost from posting absolute rubbish on an annoynmous internet chat board but you wont run 10.5 as 10.28 is the OLYMPIC QUALIFYING TIME which you arent in even a slight chance of getting to.

Bit of realism people as said before 13 seconds would be your actual time not 12.5. Some of the lack of knowledge on this board at times has to be seen to be believed

no way if he ran track before, he only went 1 min 23 sec.
i JUST joined track this year and my first meet was a 56 sec.

The BIGGEST factor in running a 400m is technique.
Nothing that you'll eat in the next few days will help you much.. but maybe just a tiny adjustment will shave off 5 seconds in your 400m.

In a nutshell:
Start by STRETCHING and doing warm up exercises.
These are going to be SUPER important.
Google some warm up stuff for sprinting.

Practicing High Knees.
The arms need to be at a constant 90 degree angle.
PUMP the arms. don't move them from the elbow, but from your shoulder.
the hands should come up to your face and drive them back as far as possible.
PUMP THE ARMS.
When trying to go faster, increase TEMPO, not the reach of your legs.

THE MOST IMPORTANT:
Stay Loose during the race.
Body should be relaxed and jiggling.
The jaw should look and feel like rubber bouncing up and down while you run.
Look straight forward.
STAY TALL.
Lift at your hips and stay tall throughout the entire race.
If your hips aren't up, it's like you're dragging them behind.

Not sure if this is what you wanted since i didn't read ur whole post, but here u go anyway haha.

"So i have feeling if i take this technique in consideration and the quick step with maybe adding up my spikes to 9mm instead of 6mm, i think i will lose 1-2 seconds taking me to 11.5-10.5 seconds for 100 metres."

Wow. You don't just lose 2 or even 1 second in a 100m. Try to understand the physics of the situation. You could spend a year and still be above 11.5. You could spend the next few decades and not be below 10.5.

Also (400)/4 does NOT equal your 100 time.

Why are you even FOCUSING on 100m? Do some longer distances.

Crazy Asian has good advice.

Other than that: Explosive squats and uphill sprinting. Remember, jogging is for sissies.

Crazy Asian said:

no way if he ran track before, he only went 1 min 23 sec.
i JUST joined track this year and my first meet was a 56 sec.

The BIGGEST factor in running a 400m is technique.
Nothing that you'll eat in the next few days will help you much.. but maybe just a tiny adjustment will shave off 5 seconds in your 400m.

In a nutshell:
Start by STRETCHING and doing warm up exercises.
These are going to be SUPER important.
Google some warm up stuff for sprinting.

Practicing High Knees.
The arms need to be at a constant 90 degree angle.
PUMP the arms. don't move them from the elbow, but from your shoulder.
the hands should come up to your face and drive them back as far as possible.
PUMP THE ARMS.
When trying to go faster, increase TEMPO, not the reach of your legs.

THE MOST IMPORTANT:
Stay Loose during the race.
Body should be relaxed and jiggling.
The jaw should look and feel like rubber bouncing up and down while you run.
Look straight forward.
STAY TALL.
Lift at your hips and stay tall throughout the entire race.
If your hips aren't up, it's like you're dragging them behind.

Not sure if this is what you wanted since i didn't read ur whole post, but here u go anyway haha.

Click to expand...

This is what my track coach showed me minus the yelling.

Excellent post my man.


now as far as the full body stretching. that should be done ahead of time, maybe an hour or half an hour about. bring some track pants and a track top to stay warm before the race. cold muscles are weak muscles.