Help me run 100m, 200m, 400m I suck.

[WolfJohn]

Here is the deal I play a lot of sports and I suckkk at sprinting.

Here is a lil about me, maybe it helps:

5'8 180 pounds
squat with 225 for reps of 10
deads with 225 for reps of 10
Lunges with 60's dumbells for reps of 10

1 mile run: 7 minutes
5000 meter run: 25minutes

Today I just did 2x400m, 2x200m, 2x100. 4-5 mins rest in between. and I felt like vomiting, and had huge headache.
Time was 1:20, :38, :16


I know what are good times, and I know my times suck!

Ideally i'd like to run 13, 26, 60.

I am starting to do some plyometrics.

When I was 10 pounds lighter in the summer I use to run the 400m in 1:08.

My gym strength in the gym is pretty good, but is because I weigh too much, doing too many weights? I don't get how I can suck so badly. Weight/diet? I have body fat under 15% and I am cut.

All the help is appreciated.

[besnikMMA]

Run more. it's the only way you will get better, also focus on your running technique. Always swing your arms and breathe.

[rock201]

^Basically. To get better at running, run.

[WolfJohn]

thanks guys, is there a routine I can run, with a specific number of rest in between?

[TheSoldier]

thanks guys, is there a routine I can run, with a specific number of rest in between?

depends on what aspect you wanna get better at, acceleration, top speed, speed endurance and general conditioning

[WolfJohn]

depends on what aspect you wanna get better at, acceleration, top speed, speed endurance and general conditioning

all of the above. I don't need to be amazing at one thing, just be good at everything.

[joe_indo]

depends on what aspect you wanna get better at, acceleration, top speed, speed endurance and general conditioning

whats an example for each?

[note2self]

Just out of curiousity.....is that a GT3RS in your avatar? I see a cage in there as well...

[WolfJohn]

Just out of curiousity.....is that a GT3RS in your avatar? I see a cage in there as well...

correct and correct.

[mccoy19]

Although you are not high bf by any means... for sprinter standards you are. If you're going to be a heavier sprinter/runner you've got to be lean as hell. (meaning that extra weight is purely muscle). Low bodyfat definitely helps. Besides that though... like others have stated... practice practice practice. for the 200-400m race a lot of aerobic training would likely help.

One of my races is the 400m hurdles, and then 20 minutes after at track meets i have to run the 4x400 as well... the type of training i do during the week is stuff like this:

10x200m under 27seconds 2 mins rest inbetween (obviously adjust for where you are at... perhaps start at 6-8 200m with 3mins rest and around 85-90% effort)

2x450m (400m under 57seconds) 15mins rest. then 4x200 in 28,27,26,25 respectively.

100/200/300/400/300/200/100 ... with a 100m 30 seconds after each and then 3mins between each.

Basically just lots of repeat mid distance type runs seem to really help. For the 100m I would recommend just practicing full out sprints... continuing your lifting... working on stretching... and perhaps doing some plyometrics.

[WolfJohn]

Although you are not high bf by any means... for sprinter standards you are. If you're going to be a heavier sprinter/runner you've got to be lean as hell. (meaning that extra weight is purely muscle). Low bodyfat definitely helps. Besides that though... like others have stated... practice practice practice. for the 200-400m race a lot of aerobic training would likely help.

One of my races is the 400m hurdles, and then 20 minutes after at track meets i have to run the 4x400 as well... the type of training i do during the week is stuff like this:

10x200m under 27seconds 2 mins rest inbetween (obviously adjust for where you are at... perhaps start at 6-8 200m with 3mins rest and around 85-90% effort)

2x450m (400m under 57seconds) 15mins rest. then 4x200 in 28,27,26,25 respectively.

100/200/300/400/300/200/100 ... with a 100m 30 seconds after each and then 3mins between each.

Basically just lots of repeat mid distance type runs seem to really help. For the 100m I would recommend just practicing full out sprints... continuing your lifting... working on stretching... and perhaps doing some plyometrics.

this is awsome, this was the kind of answer I was looking for. Each of the 3 different programs you listed are done on individual days correct and not all in one day?

The way I see it runners who run the 200,400m are still very quick at a 100m.

what do you run in the 100,200,400 if u dont mind me asking?

thanks

[mccoy19]

this is awsome, this was the kind of answer I was looking for. Each of the 3 different programs you listed are done on individual days correct and not all in one day?

The way I see it runners who run the 200,400m are still very quick at a 100m.

what do you run in the 100,200,400 if u dont mind me asking?

thanks

Those would all be on different days, and usually not back to back days (At least not in the beginning of the season). Our "easier" days usually consist of pool workouts or less reps/slightly easier speed then the above workouts. Before starting any of those workouts you should do a good amount of stretching (mostly dynamic), and some warm up accelerations and stuff. Definitely don't want to get right into the workout right off the bat. Also, after the workouts doing some static stretching would be a good idea.

I am mainly a hurdler, but my times in the 100/200/400 are as follows. 11.19FAT, 22.98FAT, 50.13FAT.

Here is a picture of me in the hurdles (in the red shirt/black bottoms) http://photos-h.ak.fbcdn.net/photos-...28439_7076.jpg)

And yes, any elite athlete in the 200 or 400m is likely able to run a very respectable 100m time.

[WolfJohn]

Those would all be on different days, and usually not back to back days (At least not in the beginning of the season). Our "easier" days usually consist of pool workouts or less reps/slightly easier speed then the above workouts. Before starting any of those workouts you should do a good amount of stretching (mostly dynamic), and some warm up accelerations and stuff. Definitely don't want to get right into the workout right off the bat. Also, after the workouts doing some static stretching would be a good idea.

I am mainly a hurdler, but my times in the 100/200/400 are as follows. 11.19FAT, 22.98FAT, 50.13FAT.

Here is a picture of me in the hurdles (in the red shirt/black bottoms) http://photos-h.ak.fbcdn.net/photos-...28439_7076.jpg)

And yes, any elite athlete in the 200 or 400m is likely able to run a very respectable 100m time.

Wow man those times are amazing! I really like the fact that you have a bodybuilder look and you aren't slow. How do you do in like a 5km jog?

Do you ever hit the weights? Do you powerlift?

I am trying to make a routine that incorporates powerlifting, weight training, plyometrics, and running that totaly doesnt kill my body.

I really want functional strenght.

[rock201]

Although you are not high bf by any means... for sprinter standards you are. If you're going to be a heavier sprinter/runner you've got to be lean as hell. (meaning that extra weight is purely muscle). Low bodyfat definitely helps. Besides that though... like others have stated... practice practice practice. for the 200-400m race a lot of aerobic training would likely help.

One of my races is the 400m hurdles, and then 20 minutes after at track meets i have to run the 4x400 as well... the type of training i do during the week is stuff like this:

10x200m under 27seconds 2 mins rest inbetween (obviously adjust for where you are at... perhaps start at 6-8 200m with 3mins rest and around 85-90% effort)

2x450m (400m under 57seconds) 15mins rest. then 4x200 in 28,27,26,25 respectively.

100/200/300/400/300/200/100 ... with a 100m 30 seconds after each and then 3mins between each.

Basically just lots of repeat mid distance type runs seem to really help. For the 100m I would recommend just practicing full out sprints... continuing your lifting... working on stretching... and perhaps doing some plyometrics.

nice post, man. Thanks.

[mccoy19]

Wow man those times are amazing! I really like the fact that you have a bodybuilder look and you aren't slow. How do you do in like a 5km jog?

Do you ever hit the weights? Do you powerlift?

I am trying to make a routine that incorporates powerlifting, weight training, plyometrics, and running that totaly doesnt kill my body.

I really want functional strenght.

Haha thanks, but compared to my competition at track meets they're just decent times. Every meet I have the "pleasure" of running against All-American's and Olympic qualifiers (Last meet had the 400m Hurdle Bronze medalist from the Beijing Olympics).

As far as a 5km jog i'm not entirely sure, but i've done 3miles on a treadmill in 19minutes. And I can run a mile in about 5:05-5:15.

During track season i lift weights after practice on Tues/Weds/Thurs. My lifts are mostly squats/cleans/deads/bench... along with some auxiliary lifts.

And I think the type of workouts you plan on doing are a good idea, it's sounds pretty similar to how most sprinters train/workout for the most part. Just be careful to plan it out well and watch out for over training. You clearly already have a solid physique with some quality muscle on it

[danv027]

Here is the deal I play a lot of sports and I suckkk at sprinting.

Here is a lil about me, maybe it helps:

5'8 180 pounds
squat with 225 for reps of 10
deads with 225 for reps of 10
Lunges with 60's dumbells for reps of 10

1 mile run: 7 minutes
5000 meter run: 25minutes

Today I just did 2x400m, 2x200m, 2x100. 4-5 mins rest in between. and I felt like vomiting, and had huge headache.
Time was 1:20, :38, :16


I know what are good times, and I know my times suck!

Ideally i'd like to run 13, 26, 60.

I am starting to do some plyometrics.

When I was 10 pounds lighter in the summer I use to run the 400m in 1:08.

My gym strength in the gym is pretty good, but is because I weigh too much, doing too many weights? I don't get how I can suck so badly. Weight/diet? I have body fat under 15% and I am cut.

All the help is appreciated.

My advice would be to continue to cut. Run more long stuff to build up a little endurance (eg. 30 min run, decently fast), this will help your 400m time. Also, try cutting down you recovery time a little to make your running workouts a little more intense. Trust me, it will SUCK at first, but ultimately will make you more conditioned and faster. Plyos are good for speed, but make sure you really focus on stretching as well before and after your workouts on the track to encourage flexibility and reduce soreness. Your weight could definitely have something to do with your times being slower, but don't back off the weights or the gym, you can still do both and still see improvements in both at the same time. And your times don't SUCK, just keep doing speed and some long runs and you will definately see improvements in your speed.

[WolfJohn]

Thanks guys to both of you. I will give it a try and see how it goes.

Is it normal to get headaches and feel like barfing after running? Maybe my breathing is not as good as it should be any pointers?

When I use to hit the gym I'll do:
squats, leg curl, leg extension, calf raises for the lower, and bench press, shoulder press, chinups, abs, and I will alternate with lunges, pullsup. and I?ll alternate between dumbbells and barbells for the bench. I don't do a lot of things bit I find it gets my core and my strength is pretty good.

Now when I start to add in plyometrics, some powerlifting (overhead squats, front squats, cleans, clean and jerks) and then running it seems I am gona have a problem finding time and recovering.

Should I just do weights, plyo, sprinting, powerlifting one each day with 1 day break in between? Can I afford to do one of the 4 things back to back? I find after I do 100 plyo?s my lower body is pretty spent.

[hurdle68612]

Those would all be on different days, and usually not back to back days (At least not in the beginning of the season). Our "easier" days usually consist of pool workouts or less reps/slightly easier speed then the above workouts. Before starting any of those workouts you should do a good amount of stretching (mostly dynamic), and some warm up accelerations and stuff. Definitely don't want to get right into the workout right off the bat. Also, after the workouts doing some static stretching would be a good idea.

I am mainly a hurdler, but my times in the 100/200/400 are as follows. 11.19FAT, 22.98FAT, 50.13FAT.

Here is a picture of me in the hurdles (in the red shirt/black bottoms) http://photos-h.ak.fbcdn.net/photos-...28439_7076.jpg)

And yes, any elite athlete in the 200 or 400m is likely able to run a very respectable 100m time.

What are your times in the hurdle races?

[mccoy19]

What are your times in the hurdle races?

110mHH = 14.8-14.9
400mIH = 55.9

[tane]

Your dizzyness and barfing are probably due to poor conditioning. Make sure you get enough rest and be sure to eat well and drink plenty of water.

[WolfJohn]

allright guys Ive started a routine hopefully i'll see results in 6-8 weeks.

Because I suffer from flat feet (i do own orthodics) i use to get shin splints in the past however the last 3-4 months I am getting them on the inner part 5 inches above the ankle right on the bone.


I believe it's flexi digitorum longus or basicly an inner shin splint.

My sports therapist said to massage a ball on the area and under foot as well as stretch the calves but i am in some pain. What do you sprinters do?

[KHS RB/DB]

Walk on your heels with your toes pulled up for like 4x10m, it strengthens the muscles on the front of your lower leg which will help prevent shin splints. You can also put your heel on something in the weight room, and put a plate on the ground and do toe raises to help the muscles on the front of the shin. As far as after a shin splint, all i really know is ice/have someone pull your toes down and possibly rest.