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Improving 1600 Meter Time? |
I'm 13 years old and just ran my 1600 race yesterday in 6:06, and my best 400 is 75 seconds. Everytime I run the mile I feel fine cardiovascular endurance-wise, I just can't get my legs to go any faster. My goal is to break 6 minutes (and hopefully get my time down to 5:50 so I can make state), and I know that my body can do it, but does anyone have any good ideas for workouts I can do to improve my speed. I already do 400 meter and 200 meter intervals 3 times a week, which help alot. After every workout I go home and take an ice bath to prevent muscle soreness, which helps more with my long bike rides than my running. I have three weeks left until my sectionals meet, two weeks until my conferance meet, and one normal meet left this week. Thanks =) here are two workouts you can try to improve your speed: 5 sets of: 300, jog 100, 100 (5 min break between sets) 4 sets of: 100, 20sec rest, 100, 10sec rest, 100, 30sec rest, 100, 5sec rest, 100 (5 min break between sets) make sure you fit some long runs into your training, because they are still important. Source(s): years of cross counrty and track training It sounds like you need to do speed work, buy you say you are doing 200-400 work. Are the times relative to what you want your race pace to be? You have to get your body used to running at the speed you will be racing. You should be doing the 400s a little faster than the pace you want to run in your race with short rest periods. You need to do 5 to 6x400 in 86 seconds with a one minute rest. You can also do 3x 800 in 2:50 with 3 to 4 minute rest. The ice bath does not prevent soreness. Cool down and stretch good after a workout. You are not that far off your goal. You need to run even paces, do not go out too fast or too slow. Doing the intervals at the speed you want to race will help you recognize the speed you are running during the race so you do not get caught up in the excitement at the start and do the first 400 so fast you are shot for the last half of the race. our cross country team does these things called a Si and each SI is like some complicated calculation of ur running speed that i dont know exactly the formula our coach uses but it helps us do better in our 5k races- basically you run a warm up mile at a medium pace then you sprint a 400m then thats 1 si then after that you would run about for 1min and 30sec (where ever you want) then you sprint another 400m and thats another Si and then another 1min and 30sec. then you do about 6-8 of them every other day. (if 1min and 30sec is too long or too short you cann change it to what ever if comfortable but you want to be about 80% ready to run the next one so your pushing yourself) hope this helps- good luck ps- also end with a cool down mile at a medium pace The 400s and 200s are probably very helpful with speed, but if you really want a better time for the 1600 you should do distance workouts. Try replacing a day of 400s and 200s with 2 or 3 one mile threshholds once a week. The thresholds should be around 1 minute off your time (maybe a little slower) so try 7:10 or so. Also be sure to only allow a minute or 2 between the miles. If you do this your endurance will improve a lot. High school track 6 800s with 3 minutes rest 3 1600s with 3 minutes rest |
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