Run-Down Forums

[Indeurr]

I can easily run 4 intervals of 800 m in 4 minutes or less, with a warm-up and cool-down. When I run the 800's, I do not time myself in the first 400 m, but I always run the first 400 m in 1:50 or just a little less.
However, when it comes to 400 m intervals, I cannot even keep it under 1:40 for the first 4. Although, I take the same breaks between the 400 and 800 intervals.
How fast should be my 400 m intervals?

Indeur-Dekolak

My slowness is the result of that I am overweighed. However, since I reached the five-year-peek of 244 lb. on about the New Year, I told myself no more, and lost 7 lb. over the last two months.
When it comes to the question "How fast would a fat man run, only if he lost the unnecessary weight..." I am still curious.

[mjsbossman]

Perhaps you just don't have speed. It appears you are more of an endurance runner. Before you start running 400s and expecting to run fast, I would reccomend you run some strides, which are ~100m repeats at a fast, but not all out pace. You should be running these after every workout. Start with 2, get up to 8. Be careful with these, you might not be used to running almost fast as you can. And accelerate and decelerate nice and easy, or you can pull a muscle.

Another option is to run 100m-200m hills for a workout. They are tough, but they can make you fast in a short amount of time.

[Indeurr]

thank you