400m sprints

[legend killa]

It seems like a lot of people do these sprints for cardio.I know this might seem like an airhead question but how long exacly is that in yards?

 

[BoxingFanNoMore]

here is a little hint, you can use google to do conversions for you

just type "400 meters in yards", in the google search box

and it will give you the answer, which is about 437 yards, approximately a quarter mile.

 

[Aerts/Mir33]

American tracks used to be 440 yds.

 

[Brandinho]

Try running fartleks also.

 

[LCDforMe]

^Fartleks are so hard.

Just go to a local highschool and run one lap on the track.

 

[wenispinkle]

its one lap around a track

 

[legend killa]

Try running fartleks also.

What are fartleks?

 

[neosamurai1979]

I remember track we used to run 8x400m under 1 minute...I don't miss those days.

 

[neosamurai1979]

I remember when I ran track in high school, we used to run 8x400m under 1 minute...I don't miss those days.

 

[Brandinho]

What are fartleks?

Too difficult to explain in a post. Try some basic google searches or hit up Runner's World websites or maybe Track & Field. Here is the basic definition. Think of fun interval training catered to your needs. Great for those who don't really like to run but want the benefits. Join a local running club. Most do them regularly. Clubs are great workouts and fairly inexpensive. And there are usually tons of hot girls that vastly outnumber the guys.

http://www.time-to-run.com/training/methods/fartlek/definition.htm

 

[Brandinho]

^Fartleks are so hard.

Just go to a local highschool and run one lap on the track.

I agree. They fucking suck. But man, do they ever work. I belong to a club. I let them worry about my running workouts. I tell them what I want out of it. The coach tells me what to do.

 

[muerteverde]

I agree. They fucking suck. But man, do they ever work. I belong to a club. I let them worry about my running workouts. I tell them what I want out of it. The coach tells me what to do.

Not me, half the fun is thinking up new workouts or doing whatever I feel like when my legs start moving.

Fartlek, my understanding is it is alternating bursts of slow and fast during a longer run. That is the most basic way to say it. I think it is named after a Swedish guy (named Fartlek).

Back in high school we had what was called the dirty dozen, 12 x 400 meters, each with a 1 minute walking rest in between, but each rep as close to a minute as possible. I only knew one guy who hit all right around a minute. He started out his first few reps under a minute, towards the middle fot he 12 he was up to 62 or 63 seconds, but by the end he pushed it hard and was down to 58, 59 seconds again. Be careful, a workout like that is just hard enough to kill most mortals. That is the equivalent of running 3 miles, 4 minutes each, which is darn close to a world record. The 1 minute rest is key, I would imagine.

 

[LCDforMe]

^sounds insane to me man...I could do like maybe 5 x400 at that pace?

 

[Abraham]

You fuckers make me wanna hang my boots up right now. I'm nowhere near that. Fark! Fartlek is a Swedish word that means 'Speedplay'. The 400m intervals require a lot less brain work. Some Fartlek sessions can get real hard to remember and keep track of unless someone is there telling you what to do next.

 

[teep]

Agasin is runing your main concenr or just part of a protocl for fighting.

Here in Thailand where the most grueling stand up training exists--there is lots of running but it is never more than 70% of your top speed---it's just part of a package of hell that most people cannot take (6 hours a day in 37C 93% humidity) so point is to remember not to get sidetracked on the details but to see the BIG goal down the line.

 

[wooshman]

Hmm. I've never been a good 400m sprinter. I've always been much better and 800m. I don't have good top speed. And usually I do better on longer races like 5Ks and 10 milers. I normally do my 400m workouts doing about 70 sec. per lap maybe 4-6 times. Then I'll hit the road for a distance run after the 400's.

 

[Ian Coe]

Agasin is runing your main concenr or just part of a protocl for fighting.

Here in Thailand where the most grueling stand up training exists--there is lots of running but it is never more than 70% of your top speed---it's just part of a package of hell that most people cannot take (6 hours a day in 37C 93% humidity) so point is to remember not to get sidetracked on the details but to see the BIG goal down the line.

thats cause you use it as a warm up before you get back and start the pads and sparring.

What camp you at, I've just got back from the wmc in lamai

 

[teep]

Several different ones

Chai Yai now and running and jumping before you start everything is not just a warm up it is part of the load--far different for those that have not done 10 km and 15 miutes of rope (and this is not the light ropes like Canada or US) before you go to pads

 

[Ian Coe]

I guess it varies from camp to camp and region to region.
Other then the hill sprints 2-3 times a week, I used the run as just a warm up, 5km (23 ish minutes) in the morning and 3km in the evening (15 ish min), then straight into shadow work, then tit for tat work then clinch then pads

So your talking about the 16oz ropes then (I vary from light to heavy, depending if I want endurance or explosiveness for the session).

 

[teep]

I am talking about those heavy clear plastic ropes the Thais all use. There are heavier ropes in the world I used to use a 5lbs rope made in the US. Still the Thai ropes after running are very hard. We run, ropes, shadow, pads, bag, clinch--if you can make it. This training is all set around being 50kilos--when you are much larger it is much harder and they don't get it.