I am training for the Navy PST. 500 yd swim-10 min break 2 min max pushup-2 min break 2min max situp-2 min break max pullups,10 min break then 1 1/2 mile run.
So I have been including 400 meter intervals once a week. I ran 8 last week and averaged 1:13 with 2:30 breaks.
I will be bumping them up to 10 this week and pushing the runs to stay at 1:10 and under.
I also run 2 all out 40 second sprints with half hour break in between the sprints. I made 300 meters the first run, not quite on the second. It is considered a speed endurance workout. It is a workout used when preparing for the 400 meter race.
Did some todayā¦ loved the first 2 because itās the first chance Iāve had to run in weeks, but those last 4ā¦ my goodness.
Started off with 1.27, 1.26, 1.29 then tripped over the bastardly placed low wall of fitness and lost a few seconds to finish with 1.36, 1.34 and 1.37.
Oh and Iām 205lbs, not all muscle.
Canāt wait for next week!
[quote]mattycris wrote:
I am training for the Navy PST. 500 yd swim-10 min break 2 min max pushup-2 min break 2min max situp-2 min break max pullups,10 min break then 1 1/2 mile run.
So I have been including 400 meter intervals once a week. I ran 8 last week and averaged 1:13 with 2:30 breaks.
I will be bumping them up to 10 this week and pushing the runs to stay at 1:10 and under.
I also run 2 all out 40 second sprints with half hour break in between the sprints. I made 300 meters the first run, not quite on the second. It is considered a speed endurance workout. It is a workout used when preparing for the 400 meter race.[/quote]
Whatāre you screening for? BUDās SWCC or EOD?
.greg.
last thursday i ran 7x400m, on a track between 1:11- 1:19. with 90sec rest between.
and im 6ā2", 211 lbs
Greg,
The screening is for a SEAL contract. Optimum scores are 9:30 for the run and swim. 100 pushups 100 situps and 25 pullups.
I think running 400m sprints is probably the best cardio/fat loss tool one can utilize in their bag of tricks (assuming your diet is in order of course.) I canāt think of many things that produce as much lactic acid as running those fuckers. I recall CT using them in his original beast transformation, as he noticed his athletes who ran the 400 for conditioning also leaned out rather quickly.
Make no mistake my friends, the 400m sprint is not the devil, it gave birth to the devil. Even Satan would call him daddy.
I am glad to see people using these sprints for conditioning, fat loss, and leg development. If you go to a track, and run 400ās, do chin-ups/pull-ups, and dips, you will have a more than respectable physique by anyoneās standards. I ran 8 X 200ās today in under 32 secs, of which I only made 5 of the 8. By the time I came home, I felt downright ill, I didnāt want to eat.
Agreed that a time of 1 minute or under for the 400 is a great time.
Since people have asked, iāll speak seriously about training for a second. The overwhelming majority of the gains youāll make, as with most athletic endeavors, is in the first few weeks. With the experience of having run track in the past, hereās how Iād break it down.
Phase 1: Take lots of rest (up to 3 minutes) between each 400, and donāt run a hard workout more than once a week. Donāt aim for a time on each rep, aim for an intensity level. Drop an easy 5-10s from your time in about 2 months. Run as many as 6 reps in a workout, and run each one hard.
Phase 2: A metabolic jump here: decrease your rest between reps to ~1 minute. This might take some time to do, so the amount of reps in a workout will decrease at first. The hardest part is getting yourself to the line when itās time to start the next rep. Just focus on pushing hard off the line and maintaining speed. Work up to as many as 8 reps in a workout. Feel free to take a back off week where you donāt run (even if the rest of your training program is in full swing) or just run some 200s.
Phase 3: Start focusing on varying intensity. Accelerate hard off of the line, Ease up on the turns, and push hard on the straights. At this point, some muscles will feel like the limiting factors. Strengthen those.
Phase 4: If anyone is at phase 4, please let me know. I am at Phase 3.
Focus on driving hard off of the line, getting up to a reasonable speed (ie donāt burn out after 250m). In the last 100m (ie when you are dying), pump your arms in full, hard arcs, and just keep moving.
If you puke after 2 consecutive reps, itās probably too much.
[quote]gregron wrote:
^^You just said that you run for a community collegeā¦ That is college level not recreational level lol. Then you said it wouldnt get you any money but then you said that you run that time and barely get money(which means youāre getting some money)? Iām confused.
.greg.[/quote]
The guy I quoted said āmajor collegeā. That is what I meant. You canāt really compare a major college to a community college.
I haventā ran a 400m in a long timeā¦and probably canātā¦I get shin splints way too easily (am really working on fixing my feet though and has been helping) what I am doing now is sprinting all out to a cone about 25-30 feet away, and then jogging back. Do that for 2 minutes straight (the time a boxing round is)ā¦man gives me a headache lol.
As well as my feet get better and I get accustomed to more running I will defianetly try the 400m and see what time I get. What are some good times for someone hovering around 200lbs?
As well I looked up the WR for 400mā¦does it still stand by Micheal Johson 43.18??
[quote]gregron wrote:
this years NCAA 400M champion was a kid from Alabama who ran a :45
.greg.[/quote]
If this kid did 45 secondsā¦I meanā¦heās pretty much in the elite class no?
^^Yeah I would assume so? I mean if youāre winning the NCAA Championships youāre tops of the amateur game.
As far as what a good 400m time would be (for a lifter and not a runner) I think anything under 1 minute is good. Depending on height and weight though Iām sure some suggestions could be made. Iād just shoot for sub 60 seconds
First post, but this is something I just did last week.
I work out with a friend of mine who runs track at Jacksonville University, and sheās an animal. We did around six 200m runs around 90% maximum effort and six 400m runs at around 80%. It was hellish. There was a football team practicing on the field next to the track when we were running and we were smashing what they were doing in terms of conditioning. I used to believe that just jogging a few miles a few times a week was enough for you, but this is the real deal. Itās horrific, itās hellacious, but itās awesome. Iām running the track again today with some 400m stuff in there, Iāll see if I can get a time to post. I ran a few 400m sprints in high school because of baseball conditioning and did them in like 1:45-1:30 range when I was hauling ass, but I feel Iām in slightly better shape now. Will update!
Well, it went better than initially pictured. 4 200mās and 4 400mās. All of it sucked, but certainly well worth it. I ran consistent 1:30ās on the 400ās which made me pretty excited because I hadnāt done them in eons and there was a ridiculous wind blowing down one of the straightaways. Felt pretty good. This stuff is definitely the real deal.
^^did you run the 400ās as a steady pace or as an all out sprint? Iām kinda assuming you pace it a bit because you were able to stay at that time for multiple runs? Nice work man. Keep it up an keep posting
Thanks for the encouragement man, itās awesome to interact with positive people doing positive things like this.
And you are correct about the pacing, I kind of did it like some people run polls for baseball conditioning. Iād run the first 100m nice and fluid, still going at a good pace, crank it up a little in the second 200 around the turn, get close to max on the third and go all out on the last 100 and it was horrific.
The comparison of a piano on oneās back is completely accurate. That or the bear. Iāve got em again next Wednesday but this time Iāll be doing them with my track buddy so maybe the times will come down, or maybe my lungs will declare mutiny. The 200ās I didnāt clock myself in, I just kept forgetting to look at the watch because I was gassed! Iāll have to remember next time but those were indeed max effort.
Great, now youāve made me want to start running again. Well I guess it is almost August and I was planning on running track again this year, after a 2 year layoff, so maybe I should get my ass in gear. Iāll try and post next week what my starting times are for my 400, it should be humbling for me.
Just a little backround I ran track in high school and college. Had a highschool pr of 49.8 and college pr of 47.5. The last 400 I ran was in a practice in June of 2008, I ran 49.6 while dodging kids playing on the track. As of college Iāve gained 20 lbs, 6ā 2" and 185 lbs, so weāll see how the extra weight affects me.
This is normally how I set up my workouts. The majority of my time is training between 70 and 85% of my max. Normally when Iām running at 70-75% of my max I aim for 2000m of total interval training and rest 4 times my time running. So if Iām running 30 second 200ās Iāll rest 2 minutes, 60 second 400ās Iād rest 4 minutes. When Iām running at 80-85% Iāll drop to 1200-1500m of interval training and increase the rest to 6-7 times my time running. When Iām running 90-100% Iāll usually only run 400-800m and take full recovery ~10 minutes.
Damn those are ridiculous times from your high school days man, thatās badass. Get on the track, see where you get to! Iām hoping to drop down into the 1:20ās and eventually get into the teens.
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