Is my treadmill training too much or too little?

Question

I am 15 going to 11th grade(about 5ft 8 136 ibs)

My 400 meter time is 55 seconds

Im trying to get it to 50 seconds before track starts next year.

for the last 2 months i've been running 2 miles(10 miles an hour for 12 minutes) i rest for 10 minutes then run 1 mile(10 miles an hour for 6 minutes) 5 days a week. is this too much or not enough?

Answer 1

if possible, try to run everyday. I think running 800's and 1600's will help with that, but two miles might not.

Answer 2

that will give you endurance-but wont necessarly build speed that you need. if you can get to a track over summer, run a speed day 3 days a week and a distance (endurance) day twice a week. some speed ideas:

8 200s doing 200 sprint then 200 walk

100m sprint, 100m walk, 200m sprint, 200 walk, 300/300, 400/400, 300/300, 200/200, 100/100.

200m sprint, 200 walk, 400 run hard, 400 walk, 600 run hard (Trying to sprint the final 200), take 2-3 min break siping a little water, then repeat (do a set 3 times maybe 4 later in summer).

400, 200, 400, 200, 100, 300 with same distance as break.

300, 400, 300, 400, 300, 400, 200, 100. same distance as break

5 400s.

essentially some times try to train for speed, other days endurance speed. run 500-600 sometimes too. on endurance days run like 3-5 miles just jogging or whatever pace. generally id take off sundays and thursday so you're body can rest. my scheduale (minus lifting-if you can you should do some) would be like:

sunday-off

mon-sprint

tues-endurance

wed-sprint (generally a harder sprint practice)

thurs-off

fri/sat-either sprint or endurance friday then the other saturday.

Answer 3

Dude, you already asked this question before. E-mail me at [e-mail] if you really want some good stuff to do for 400-meter dash training.