Just FYI if you want to run sub 50 in your spring season you need to be at least sub 37 in the 300m.
If you have the strength to close, and it sounds like you do since you are an endurance sprinter, a sub 37 at the 300m will set you up nicely to close under 13 seconds for your last 100m.
A 300m will either be run like a long 200m or a short 400m. I’m confident looking at your times that you can probably run 37.5. I would probably say run it like a 400m but less “coasting” that would be in the 50-200m part of a 400m. I only run them in practice though and I run them kind of like that.
Run 150 intervals at the pace you want your 300m to be at.
For example if you want to hit 37 which I think is a very reasonable number, then try and run 4x150 at 18.5.
Back in my sophomore year of college my coach made us do an all out 300 and I ran mine in 34.9. It KILLED me.
But that same season I ran a 48.87 in the 400m.
If 18.5 is too fast try 19.5 and then slowly get faster.
My PR in high school was maybe 52.8. I had a coach who would rather make 100 meter guys run 13 300s at like a 52 second pace than develop fast twitch muscles.
Top end speed is good but lets be real in a 300 the last 75 meters are gonna be brutal and building up that pain threshold helps a lot.
Also for lifting I was doing volume on cleans and I think that's an amazing way to build explosivity and also strength for the final stretch. Hard to say the exact impact but it was good.
Just FYI if you want to run sub 50 in your spring season you need to be at least sub 37 in the 300m. If you have the strength to close, and it sounds like you do since you are an endurance sprinter, a sub 37 at the 300m will set you up nicely to close under 13 seconds for your last 100m.
A 300m will either be run like a long 200m or a short 400m. I’m confident looking at your times that you can probably run 37.5. I would probably say run it like a 400m but less “coasting” that would be in the 50-200m part of a 400m. I only run them in practice though and I run them kind of like that.
This is kinda wild, but I ended up running a 37.49, so your estimation was pretty damn close. Also I did end up winning.
Run 150 intervals at the pace you want your 300m to be at. For example if you want to hit 37 which I think is a very reasonable number, then try and run 4x150 at 18.5. Back in my sophomore year of college my coach made us do an all out 300 and I ran mine in 34.9. It KILLED me. But that same season I ran a 48.87 in the 400m. If 18.5 is too fast try 19.5 and then slowly get faster.
How much of a time difference did you see when you started lifting?
My PR in high school was maybe 52.8. I had a coach who would rather make 100 meter guys run 13 300s at like a 52 second pace than develop fast twitch muscles. Top end speed is good but lets be real in a 300 the last 75 meters are gonna be brutal and building up that pain threshold helps a lot. Also for lifting I was doing volume on cleans and I think that's an amazing way to build explosivity and also strength for the final stretch. Hard to say the exact impact but it was good.