How do you get better at the 800m and the 400m?

Question

Hi I'm a 120lbs 5'6 boy who just started his first track season in early march(btw I'm a freshman in HS)

I mainly run the mile and two mile but what I noticed I lacked was speed....

I have a 5:34 mile and a 12:32 two mile. I am the 3rd best freshman in the area for both these events but I lack speed so I'm going to use my local track to do speed workouts throughout June and July....

my 400m time is 71, that's why I can't get a 5min mile(I have to get four 75's for that...

How do I improve my speed in the 400 and 800? I know the speed impacts my mile times.

my goal is to get at least a 60-65 sec 400m PR and at least a 2:20 Pr for the 800m.... how would I achive this??

please help I suck at sprinting, but I know I need it for the mile...

Can someone please give me a sample workout? like

Monday: Intervals

Tuesday: Pyramid fartlek(and what distances?)

Thanks

Answer 1

im a 400 and 800 runner too!  these workouts really helped me in track..

the hardest practice i get as a 400/800 runner is 400 repeats..when we're not tapering, once a week my coach will have us do 8-9 hard 400s with jogging a 400 in between each one. so you're really doing 16-18 400s in this workout..i know its a lot and it is hard but it helped me so much.

another great workout thats hard but not as bad as 8-9 400 repeats is 4 800 repeats.  really focus on your speed and make sure you give it your all on that last straightway.  jog one lap in between each 800.

good luck!

Answer 2

Thats what I ran in track.Well in our track we divide the team up in sprinters and long distance.And if you ran the 400 your considered long distance at our school.But if you aim for a goal and you gradually get faster.I wwould say run  about  4 or 6 400s then break and do it again.

Answer 3

When you run long distance work outs, always kick the last distance of the run, because it helps with your kick and speed at the end of your race...

When your doing track workouts, like repeat 400's, try running consistent 75 400's...it helps you get a feel of a 5 minute mile, so you can learn to pace yourself..

Answer 4

you need endurance and stamina.

monday - 200m, 150m, 100m,50m,50m,100m,150m,200m sprints.

tuesday- longer distance run 3-5 miles

wednesday - day off

thursday - practice 400m

friday - practice 800m

sat- day off

sun - 2 miles, then a few 100m sprints. work hard when youre tired, you'll be faster when you're fresher.

Answer 5

It is amazing that your mile time is that good compared to your 400 which is not so good. That must mean you have very good endurance. So, yes of course you need speed to run any race but for races like the mile and 2 mile you need more aerobic training which basically means "with oxygen." So, in that case to  improve in long distance races you must do mainly mid-distance workouts. But, if you want to improve in the 400 and 800 strictly you must do sets of 200's through 600's. So here are some sample workouts.

For 800m: (assuming you have a base)

Monday: workout (pyramid sets of 200's-600's)

Tuesday:easy run(around 5 miles)

Wednesday:workout (pyramid sets of 200's-600's)

Thursday:easy run(around 5 miles)

Friday:workout (pyramid sets of 200's-600's)

Saturday:easy run(around 5 miles)

Sunday: active rest (go out and play basketball or something)

For the mile and 2 mile:

Monday:Workout(sets of 400's-1000's)

Tuesday:easy run(around 6-7 miles)

Wednesday:Workout(sets of 400's-1000's)

Thursday:easy run(around 6-7 miles)

Friday:Workout(sets of 400's-1000's)

Saturday:easy run(around 6-7 miles)

Sunday:active rest

If you can you should time your interval workouts and set goals for yourself. You should set goals for each distance in your workout and complete each interval at a set time at around 95% of your best. Just remember it is about quality not quantity. And also if you feel any soreness do not do the workout. The most important thing is to stay injury-free. If you have any questions you can contact me.