For the past four seasons, I’ve focused on the 400m and sprint-based training. Starting next season, I’ll be shifting my focus more toward the 800m. Does anyone have experience with this, and are there any key points I should keep in mind to ensure the transition goes as smoothly as possible? Specifically, how much more volume and aerobic work should I incorporate, and what are the most important factors to consider?

My 400m pb is 49.3 and i ran a 2.02.2 800m without any specific 800m training. I came through in around 57 in 400m and 1.28 in 600m. What are some of your favorite 800m workouts?

Also i already have quite a bit of aerobe base. I ran a 37:30 10k, a 17:30 5k and a 4:20 1500m. The reason im switching is because i want to switch it up a bit and i think my potential for 800m is relatively higher than 400m.

Now i train 5x a week
Monday: speed (8x200m in 27/28) with 4min rest
Tuesday: aerobe (6x800m in 2:40) with 2min rest
Wednesday: speed endurance (8x300m in 42) with 6min rest
Friday: easy long run 5k at 4:45/5min per km pace
Saturday: fartlek (8x2min at 5k tempo)
Also on mondays and wednesday basic strength training

Hey everyone!

I’m 31M, 174cm and 73kg. I started proper sprint training about a month ago, after nearly three years of regular weight training.

I competed in athletics when I was younger, but never trained specifically for sprinting. My PBs from 2013, when I was 18, were:

60m: 8.21s
100m: 12.61s (12.69s in the heats)
200m: 28.36s

I had never used starting blocks or sprint spikes before that 100m competition, so these results came without proper sprint training. Now, more than 13 years later, I’ve decided to take sprinting seriously.

I’m deaf, and my main goal is to represent Poland at the 2029 Deaflympics in Greece. I understand that the likely 100m standards may be around 11.75s and 11.20s for different performance levels, but I still need to confirm the exact selection criteria.

I currently train sprinting four days a week, Monday to Thursday, with a coach, followed by gym sessions on Friday and Saturday. I’m also focusing on nutrition, recovery and sleep. My coach is willing to work with me towards 2029, and I’m considering reducing my working hours to part-time so I can dedicate more time to training.

My first 60m competition is this December, which should give me a clearer idea of my current level.

I know improving from 12.61 to around 11 seconds is a huge challenge, especially starting serious training at 31. I’m not expecting miracles, but I’m motivated to work consistently over the next three years.

Is it realistic for someone starting serious sprint training at 31 to reach around 11 seconds in the 100m?

Has anyone here started sprinting in their 30s and made significant progress?

I’d really appreciate your experiences and advice!

So yesterday i did a sprint session where I did 3 80 meter sprint and since morning my shin bone hurts did i got shin splint please till me

see i have always wanted to get faster in the first 20 to 30 meter as i play footballl, but i dont see any improvement at all. today a tried single leg broad jump and i have around 2 meter single leg broad jump which i heard is above average but iam slow in acceleration, can. anyone suggest what should i fixed

if you only did acceleration workouts would you still
keep your speed in the 100m, 200m, and 400m?

what i mean is that will you get slower in the 100,200,and 400 if you only practiced at max 30m in workouts?

might be hard to comprehend i can explain more if needed but the gist of it is the saying use it or lose it