400 800m offseason training

i could probably run a mid to low 23 in the 200m and then easily sub 5:00 on the 1600. im 5″10 140lbs with a bench max of 185, squat of probably around 315 (heaviest i’ve done is heavey set of 275×5), and deadlift of at least 250. with all of this information could someone please give me some ideas as to what exactly i should focus on and be doing on a refugar basisthanks if you aren’t doing another sport, you should be doing gpp work. if you are doing xc or soccer or something, so that… it sounds like you want to attack it from the 400 side more strongly?first i would say talk to yourto give you a very basic general plan:get in 1 run a week of 4-6 miles. but i would like to break 50 and get down to 1:55 for the 800 which is my main goal.but ill start doing some different stuff like you have talked about. i wasn’t great at xc (running a 16:10 3 mile was my best race) and lifted about twice between junior track season and senior track season, but the distance traning apparently helped a ton with my 800m and didn’t hurt my 400m.tl;dr: running xc and doing distance workouts might take you where you want to go.




good to hear that someone ran the same as me junior year then ran what i want to senior year hah my coach also tried to get me to run xc but i just cant run over a couples miles without my feet killing me due to plantar fasciitis. you might consider lunge walking with a pair of dumbells and some speed bounding following your running while keeping the heavy squatting to once per week. you are not likely to find one at the high school level so research the local colleges and make a pest of yourself. even if it costs some money to get a coach, i highly suggest it because it will benefit you in the long run.

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