Any mid-distance running advice?
I run 2,4,800 meters and i get tired easy how can i make myself faster and less tired in the 400 and 800 meters! Thanks!
Do this work out twice, about a week apart. The third week run this again, but make the drop from one quarter to the next 2 seconds, and do 9 at pace, so you lasst is 6 seconds faster than you pace and you have run 3.75 miles.
The 200m, 100m runners did their own thing. The 400 meter runners were special of something like that because they had their own group all to themselves.
The 200 as you would guess is more of a sprint type race and therefore you're going to work on less distance of more all out workouts. 90% - 80% maybe even 100% on your intervals. Focusing on the 400 & 800 will promote your endurance more and cut back on your speed work to help you in the 200.
Since I was a distance runner I can talk more specifically to the 800 meter workouts. The 800 meter runners would always run the distance workouts with us. The furthest they would run is around a 7 mile run with us. We would have 2 track workouts during the week. The 800 meter runners averaged around 30 miles a week to give you an indication of their workload. As stated before they would run the track workouts with the milers. An example workout would be 6 x 400's at around a 60-70 second clip with around a minute of rest in between.
While I don't know the specific mileage totals for the 400 runners I know it is far less than the 800 runners would do. They of course would run a shorter workout at a faster pace.
The longer the race the more mileage you have to put in. Think about it the further you run the easier it will be to do a 400, 800, or mile. You need to have a solid base and then work on longer intervals on the track. Your 200 times more than likely would suffer as a result from getting a stronger endurance base, but once that is accomplished you could work on your speed which would help you in your 200. Good with the training. You're running quite the trio of events. In my 4 years on the high school track team we never had anyone run those 3 events.
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