400m Track Conditioning

[coldfusion]

I have just started Track conditioning for this year and I am a little slower than I want to be. I am going to run the the 400 m and the 1600 m relay, I ran these events last year and my average time was 1:05. I have been conditioning on my own for a month and a half now and I have dropped from 125 lbs to 117 lbs. I am in better shape than last year, but I still need to increase my speed. I have posted before here, http://www.discussfitness.com/forums...oal-32222.html ,about my current diet and body size, but I would like to know what exercises would help me get faster. Are squats better than quad rasies? Also for the month and a half before track started I ran 2 miles a night, but now I run sprints in the hallway. I dont feel as tired as everyone else when I get done. I go as fast as I can but I'm still not as winded. Should I continue to do long distance runs and skip sprints, or keep doing sprints to keep in shape? My last question is would it be beneficital to add 100 more calories to my diet such as 80 more cals of oatmeal in the morning(for a total of 200 cals of oatmeal 60g) and then 20 more calories of eggs at night? If you have any more pointers I would appreciate it.


Thanks,
Brandan

[.V.]

Can't help you with the running - sorry. I have the honor of being the world's worst runner ever. The calories are still pretty light. Just be sure to eat often enough for now. Four times a day if possible or even 6 if you can. Just be sure to include the follwing with every meal. A protien source - example: lean beef, chicken, fish, turkey, even lean cuts of pork (whatever you like). A complex carb source - example: whole wheat bread, whole grain pasta, brown rice, yes even oatmeal too. And a green vegetable, example: lettuce, broccoli, spinach, asparagus (again..what do you like). With every meal. If you still find yourself needing more calories to support those workouts or lacking in protien then is the time to consider the protein shakes - a cheap, easy source of food and energy. One preworkout and post workout works wonders. Then if you really want to get advanced, consider adding dextrose to your postworkout shake for the insulin spike so that your calories are carried to muscle recovery instead of gut making...but that's an advanced conversation for later. Just get the eating part dialed in for now.

pierini, amanda, or one of our runners will likely be along pretty soon to help you with the running info.

You should probably also ask the coach for some tips. Someone who actually knows you and your ability can really give you sepcific pointers to help out.

Best of luck for success in your training.

Hi Brandan,

I recommend that you talk to the track coach and have him give you a pre-season training plan to follow. I ran 400 meters in junior high school and that was a long time ago.

But if I was training for it now, I'd run 2-3 miles a couple of days a week, then I would do speed work another 2 days a week. For my speed work I'd do a Tabata protcol. Warm up first. Then sprint at 90-100% of your effort for 20 seconds, then rest 10 seconds. Repeat for a total of 8 sets.

Part of 400 meter training is learning how to get out of the blocks correctly. You'll need a coach to properly instruct you on this.

Basically, buddy up with the high school coach and tell him that you really want to improve and that you'll need his help. Any good coach would love the challenge.