View Full Version : Training for 400m-1600m AND training for PLing

12-16-2007, 04:26 PM
Anyone on this board that trains medium (400m) to medium long distance running AND at the same time trains to push the big three as high up as you can? I would love to pick your brain and hear how you schedule this type of training.

I have the crazy idea that I'd like to train for the quarter and eventually for the mile, but also am currently getting obsessed with lifting.

12-16-2007, 04:28 PM
Also, I'd like to keep adding lean body mass, I am currently at 150 and would like to be at 180 in a year or two (however long it takes doing it cleanly).

Are these goals inconsistent or can it be done?

thanks WBB :)

12-21-2007, 08:34 AM
nobody with any advice? Does anybody know any resources that I can look at that would be geared toward this type of thing?

I am going to start training for the quarter in feb probably.

12-21-2007, 04:30 PM
I went from 150 to 180 in 9 months in my mid 30's so it's definately possible.
Are you a college or high school athlete?
World class runners who run those distances are pretty lean. Look at Jeremy Wariner's physique.

Checkout the STRENGTH & SPEED TEMPLATE in the middle of the page. http://www.defrancostraining.com/articles/articles.htm

12-22-2007, 07:48 AM
Have you looked into crossfit?

12-22-2007, 02:13 PM
Have you looked into crossfit?

This is my advice, as well. I've been more-or-less doing it for the last few months, and I was in relatively good shape going in. My bench/squat/dead totals have been going up, I've gotten leaner, and my 400m-1600m times dropped a lot. I think I could definitely run a sub-6 mile if I practiced running for a couple weeks. I was probably around 7:15 beforehand.

Wheels Magee
01-07-2008, 09:36 AM
I would say it would certainly help your 400 if you put on some weight a little weight, but it would probably hurt the rest of your events.

If you choose to lift for 800 and miler speed:

DO NOT do stuff like bench and other lifts of the sort on a bench, if you do it, do it either on a swiss ball or a swiss ball atop a balance disc. I only do these during the offseason at high velocity and medium weight until failure, in order to increase my anaerobic capacity.

DO super set training, trying to keep to the general formula of a workout that focuses on eliminating strength first (your first 1/4 of your race) then eliminates your power (middle half) and then saps all of the speed you have left (last 1/4th)

An example would be:

Lunges around a basketball court with Dumbells, when in lunge position, do a bicep curl into a shoulder press (Baylor Bear Lunges)

1 arm Snatch with a dumbell 20 reps OR Soccer jumps for 1 min. OR double box jumps 15 reps

then mountain climbers for one minute (try to get to two though) OR Sprints (baseline to foul line to baseline to half court to baseline to far foul line to baseline to baseline and back)