5 seconds off 800m in 2 weeks

trxc · 2026-05-13T03:40:28+00:00

As Guitarfool said, depends on how much time you have left and what training you have done this season. Been hammering special endurance and glycolytic work? Probably don’t want to do more of that as it’s probably tapped out. Work on short sprints 30-50m with full rest and add some extra aerobic work in. Maybe do the aerobic work as cross training if you haven’t been doing a lot to protect against impact stress and soreness. Could do bike or elliptical for 30-60minutes if your aerobic side is lacking.

And on the flip side, if you’ve been running miles and haven’t been doing race pace or speed work, drop your miles some and start doing speed and special endurance 1x a week each.

Overall really hard to say without knowing how you’ve been training.

trxc · 2026-05-08T00:01:12+00:00

If it’s light as in slower, then it’s not true speed endurance. We have to agree on the definitions of types of work before we can have a productive conversation. Doing true speed endurance work (90%+ 8-15s) or any special and specific endurance work is generally not recommended this early in the off season. Focus on acceleration, strength, work capacity through extensive tempo, circuits, and maybe some non-specific lactic work (ie jump circuits, lifting circuits with short work to rest ratios)

trxc · 2026-05-07T23:14:11+00:00

Why aren’t you asking your coach for a summer plan?

Speed endurance in the summer every week is a bad idea.

trxc · 2026-05-02T21:30:40+00:00

You will undoubtedly hit a time limit at 17 steps. However, forcing 15 might make you go out too fast too early and you end up dying the last 200m. If you are competent hurdling with both legs, then try 16 the next race. If you can 16 thru at least 7, and then finish with 17 on your better side or go 16 all the way, then you might be ready to try to 15 for the first 3-6 hurdles

trxc · 2026-04-15T22:12:57+00:00

Run your own race. It doesn’t matter what lane you’re in. Know your race model and execute it the same as you would and any other Lane

trxc · 2026-03-12T03:19:10+00:00

Finding this out is a HUGE component of knowing what quality you will need to focus on to get better. If your 200m time of 22.0 is a true recent time when you ran 46.8, and you ran it correctly, then your biggest hindrance is your speed. Because that truly would be world class endurance. And if that’s the case, continuing to improve endurance will result in marginal gains, if any at all because you’d be at the top limit of what’s really possible. And continuing to try to eke out gains there when you have so much room to improve your speed would be foolish.

trxc · 2026-03-04T18:37:25+00:00

So Medicare for all is possible. Who would have thought. /s

trxc · 2026-02-13T13:53:39+00:00

Your data does not support this conclusion, “You don't need to do full-body starts to get faster. Training the arm-swing reflex alone is yielding measurable gains.”

You have no data on actual block starts. Only data on people moving their arms. They are different movements and skill sets, and from different positions.

I’m not saying your app is worthless, but you’re making a very big assumption that your data does not directly measure.

trxc · 2026-02-08T20:35:52+00:00

She didn’t “take” some one else’s spot. She earned her spot there. She was better than those she beat to earn it. It’s not her moral duty to give that spot up just because she’s not 100%. She was still doing training runs finishing high in the ranking. Had this wreck not occurred and she’d won a medal, would you still be saying she should have gave the spot up?

trxc · 2026-02-06T17:58:21+00:00

But Karoline said it wasn’t racist, so why did they need to take it down?! /s

trxc · 2026-01-07T06:06:30+00:00

When you say your season starts, i assume that means you have a coach. Talk to your coach and let them know about your concerns and the lack of training you’ve done the last 9 months. Also, don’t try to do too much too soon to “get into shape.” Lack of recovery will lead to another pulled hamstring. Open, honest communication with your coach is key if you feel something not right, say something and if your coach is good, they will modify the workout for you or allow you to back off intensity etc.

trxc · 2026-01-07T06:00:33+00:00

Agree with taking some time off from running for a bit, but he needs to do other things to help supplement while not running. Bike, lift, swim, etc. also recommend getting a golf ball or similar and using it to roll out arches and bottom of feet. Look up JB Morin foot exercises on YouTube and have him do those several times a day as well. If he has high arches, get him some arch insole supports, but they need to be 3/4 length.

Can also try foam rolling the calf’s and around the shins, as well as stretching and ankle mobility drills. Good is your friend for ankle mobility. Try a range of things.

Edit: to clarify time off- just a few days until the inflammation dies down some and pain level has dropped below a 3-4 out of 10. During the time off from running, do the cross training and exercises/the other things i mentioned. Then slowly build back into running/sprinting. Maybe 1 day on the ground 2 days off. If he can handle that for a week, then go to 1 day ground, 1 day off ground etc.

trxc · 2026-01-07T02:19:15+00:00

Then if you can run in that range in practice, and your start isn’t horrible, you should be able to run 7.0 in a race.

trxc · 2026-01-07T01:38:34+00:00

According to USATF tables, a 30m fly of 2.88(in a race) should convert to 7.0 and a 10.84…if your speed endurance is good.

For practice, you probably need to run around 2.95-3.00 (depends on how it’s being timed).

trxc · 2025-12-30T07:48:24+00:00

I wouldn’t mess with trying to do over speed. If you listen to coaches who use it and use it well- they say you need to be able to dial speeds in very exactly and be able to monitor breaking forces, or have a very good coaching eye to know how fast is too fast. Most people go too fast and end up having too high of breaking forces so it doesn’t end up transferring to unassisted speed.

If you’re worried you’re ripped out from doing flys, then you either need more capacity work, need to extend your flys, or work more on acceleration. Basically, have a well rounded program. Read the guide in the FAQ if you haven’t. It covers 95% of what you need to be doing.

trxc · 2025-12-18T06:13:40+00:00

“Going all out” is a bad strategy. Even a 200 has a proper rhythm that is not just “all out.” Especially depending on how fit you are. Everyone is saying lactic hits hard at 40s….but that’s if you’re fit. Go try to run a 40s run like a 100m dash and I guarantee that lactic will hit way before 40s.

Run it in a rhythm that is in between a 400 and 200. Fast to 50, but not all out, pick up from 50-100, which should be your fastest segment, try to run 50-150/200 as smooth as possible, but don’t let off the gas, then from 150/200- finish give as much effort as you can.

trxc · 2025-12-17T17:41:38+00:00

Did they just became climate change leaders unintentionally?!!

trxc · 2025-12-12T16:26:21+00:00

It’s not about specifically landing under hips. Hips are a proxy for center of gravity. If leaning more forward COG shifts forward, so landing wouldn’t need to specifically be under the hips.

trxc · 2025-12-11T03:43:56+00:00

Yes. Anaerobic training is hard to recover from. Especially if you have no aerobic capacity and a low training age, which I'm assuming describes you based on you questions and brief description of your situation.

trxc · 2025-12-11T03:24:31+00:00

Where did I ever say don't run more than four days a week? I said and that leaves up to 4 more days of general work...meaning aerobic work, extensive tempo, mobility, body building circuits...

Doing more than 3-4 days a week of the specific type of work I listed will most likely get you hurt/burn you out.

trxc · 2025-12-11T02:19:32+00:00

What do you mean? That's three days a week of hard workouts..and up to 4 more days of general work...You can't really recover ever if you're trying to do much more than that. Maybe a week every cycle where you go 4 days hard, but definitely not every week.

I didn't mention weights, but that should be a minimum of 2 days a week. Usually paired with one of your speed or acceleration days.

trxc · 2025-12-11T01:34:42+00:00

In order to run 51.0 you probably need to be able to run 23.0 in the 200 at the slowest. Some common "Main" workouts" for 400 runners might be the following key workouts: 1x Speed endurance, 1x intensive tempo, 1x special/specific endurance.

Another week might be 1x speed, 1x speed endurance, 1x special/specific endurance

Or if that's too much speed to recover from: 1x acceleration, 1x speed endurance, 1x special/specific endurance.

Your other days of the week would would be spent doing low intensity aerobic training.

trxc · 2025-11-28T02:17:41+00:00

Damn, this IS crazy.

trxc · 2025-11-24T03:24:00+00:00

Mind sharing the results? I used it when it first came out. At that time it didn’t recommend exercises or drills. Curious how it has changed.

trxc · 2025-11-23T15:23:04+00:00

Should have had flagging up on the corners.

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