Sprinting and endurance help!!! (sorry its long but... EASY TEN POINTS!!!)?

Question

Hello, I'm a freshman high school track athlete. I run the 110 hurdles, 300 IH, 100, 200, 400 and triple and long jump. The most problems I have are with the 300 hurdles and 400. I have great speed but terrible lung capacity.

Here are my times

110hh- 17.9

300IH -53.3

100- 11.9

200 -23.2

400 - 59.9

I want to run faster times for the 300 IH and 400 but I don't have enough endurance, I want to break the record for 400 which is 48.7. I have 3 years left, any help with endurance and speed traning that I should do til January (indoor track season starts)

PLEASE HELP!! 10 easy points

Answer 1

To be honest, I don't think lung capacity is that important for the 300IH or the 400.   Your speed is very good, for sure, and your hurdling ability is aswell.   In order to have the speed to run a 48.7, you don't need to drop your 200 time that far below 22 if your speed endurance is good enough.   The 400 is only 5% aerobic so you don't need good lungs or distance running ability.   You need to condition your muscles to function well without oxygen since you'll be going fast enough that no matter how good your lungs are you won't have enough air.   I suggest running 400s, 450s, or 500s at full speed with full rest.   Do not do more than a few of these in a day and make sure you're well rested and have eaten enough.   You have to raw speed to run at least a 37 in the 300 without the hurdles, so low 50s or even sub 50 in the 400 is possible if you devolpe your strength over the last 100 meters.   Attempted to pace yourself and run evenly is probably a bad idea since you're focusing on your weakness (endurance) rather than your strength (speed).   Sprinting out and then contitioning yourself to run anaeorbically in the last 100 meters without falling apart is a better idea.

I personally can't sprint nearly as fast as you can (12.9 100, 26.x 200) but I can run just as well in the 400 (60.0 PR from indoor, going for 58 in a couple days) because I hold my speed very well in the last 100 meters.

Answer 2

breathing exercises will help with lung capacity..inhale deep breath exhale...or try to take as much air in for 4 seconds then push ALL your air out in 4 seconds sounds weird but really helps if you cough then u aren't used to lung exercises and need to practice....as for endurance the treadmill!!!! helps a lot......hope this info was some kind of help to u

good luck!!!!! =]