masterstrack.com

The No. 1 site for masters track discussions

Login | Register

Post new topic Reply to topic  [ 3 posts ] 

Sun May 01, 2011 6:21 pm

Offline
Junior Masters Athlete
Joined: Sun May 01, 2011 6:14 pm
Posts: 1

Hello,

I am a 33 year old couch potato! In high school I ran the 400 and 800 but for the last 15 years I have not done much of anything when it comes to running. I really want to get fit and compete again. I have no idea where to start and I am open to any advice. Help!!

Thanks!



Top Top
  Profile

Tue May 10, 2011 1:46 pm

Offline
Journeyman Masters Athlete
Joined: Sat Mar 21, 2009 7:29 pm
Posts: 29
Location: Eugene, OR

I might start with your weight. If you were truly a couch potato, do you have a few pounds (or more) to lose? If so I would concentrate on that and general fitness first before getting into serious 400/800 training.

Beyond that, I'm really more of a longer distance guy. I've really only coached one good 400/800 guy. I trained him more like a 1500m runner, building his endurance so he could sustain his natural speed over 400m and 800m. I worked him up to some medium length runs of 5-6 miles, while doing strides (10x100m fast but comfortable) a couple times a week so he wouldn't lose all his speed. Heading into the competitive season, I had him doing much longer intervals than normal for a 400/800 runner, things like 10x400, 6x800, plus some faster stuff like 8x200.

The result was quite good, but recognize that this mix of training is pretty unusual for a long sprinter. Most would do very low volume, high intensity sprints with long recovery periods, and quite a bit of work in the weight room. Still, if you pick that approach I would recommend some easy mileage first for a few months during the transition from couch potato. You probably have the most to gain from aerobic work in the short term.



Top Top
  Profile WWW

Sun May 22, 2011 5:55 pm

Offline
Junior Masters Athlete
Joined: Sun May 22, 2011 5:42 pm
Posts: 1
Location: Canada

As the previous poster mentioned it is probably best to start off with some aerobic work in the form of long runs to lose any excess weight and focus on improving your core strength (abs and back ) and flexibility (static and dynamic). Don't forget though that the 400 meters is a sprint. A good workout i've found to prepare you for 400 meters is to do 10 x 100 meters at 400 meter pace with 1 minutes rest between reps. You could even do this at a soccerfield, sprinting the length and slowly walking the full width. I am in pretty much the same situation as you except a few years older and an ex smoker. Good luck with your training!

_________________
http://sprinttraining.awardspace.biz



Top Top
  Profile WWW
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 3 posts ] 

All times are UTC - 8 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 32 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Moderators: Jess, trackinfo, Ken Stone, Larry Barnum


Search for:
Jump to: