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-   -   400m time guidelines (https://board.crossfit.com/showthread.php?t=30557)

David Knutzen 04-17-2008 10:55 AM

Re: 400m time guidelines
 
Geez, I suppose I need to get on those 400m runs!

I'm not a great runner, but I've been working hard on it lately. I'm up to a 10:10 1.5 mile, but my 400m is still around 1:15-1:20 or so. I'm honestly surprised that "decent" speed is generally considered to be at or below 60 seconds. Thanks for the perspective.

Harry Stine 04-17-2008 12:08 PM

Re: 400m time guidelines
 
Just curious how everyone is thinking. For those who posted times, are you talking about a 400 just once or a 400 as part of a METCON or track athlete's intervals workout?

Patrick Haskell 04-17-2008 12:40 PM

Re: 400m time guidelines
 
I guess older Crossfit metrics didn't look at speed like you racer-types do:

Elite: 1:04
Advanced: 1:19
Intermediate: 1:34
Beginner: 2:04
I guess untrained is >=2:05

from (w/f/s) [URL="http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf"]the old crossfit North fitness standards[/URL]

Maybe with Michael Collins' coaching, we'll raise our standards to get closer to NCAA Div. 1 times, which look like:

Men's indoor (American) record: ~44.5 seconds
2007-2008 NCAA championship times: 46.02-47.86 seconds with one straggler at 49+ seconds

Woman's indoor (American) record: 50.64 seconds
2008 NCAA times: 51.95-54.4 seconds

Outdoor times (from 2007 at least) were a couple seconds slower.

Based on this, I'd say that Aaron's times are appropriate for the generic track athlete (high school level), but for the rest of us schlubs who are trying to build and gauge our fitness over a "broad range of time and modal domains," the ranges for the intermediate (fair) and beginner (novice) levels may be a bit narrow. I'd say anyone with a 1:30 400m time qualifies as a fair runner in the broader sense and if you break 2:00, you've at least shown enough not to be lumped with the untrained masses.

Jacob McBride 04-17-2008 01:12 PM

Re: 400m time guidelines
 
if you're doing multiple 400s, then obvioulsy the time will go up. At one point me and my 4x400m relay team (when I was a junior in high school) set the school record and went to the State Open meet. Practice for that was that we all had to run 6 400s in under 60 seconds (though by the end we were just barely able to do that). So if you're doing around 6 of them, expect your times to go up 7 - 10 seconds (which is a LOT of time in a 400).

Jacob McBride 04-17-2008 01:15 PM

Re: 400m time guidelines
 
[QUOTE=David Knutzen;293774]I'm honestly surprised that "decent" speed is generally considered to be at or below 60 seconds. Thanks for the perspective.[/QUOTE]
well when I say from a track athlete's perspective, I mean people who run 400s in a race. Like... my senior year we kicked someone off the 4x400m relay because he was running 58 - 60 second 400s, which, in a track setting, is really really bad, haha. Now I'm in college and my 53.5 is really pretty bad (Division 1), so 400 times are pretty relative really.

Kirez Reynolds 04-17-2008 03:06 PM

Re: 400m time guidelines
 
Patrick, I think the CrossFit Seattle 4-levels skills sheets are right on.

Jacob, I wasn't a great runner in high school. I ran a 4:50 mile and a 10:30 2-mile. But your times are absurd. You cannot judge this from the POV of a competitive 400m specialist, duh. That's like saying that intermediate level bench press should be 300 lbs, beginner should be 225 lbs.

Eg., the advanced, level 3 (Level 4 = elite) running metric is a 2:50 or less 800 meter.

Grant Scalf 04-17-2008 09:06 PM

Re: 400m time guidelines
 
[QUOTE=Kirez Reynolds;293967]Jacob, I wasn't a great runner in high school. I ran a 4:50 mile and a 10:30 2-mile. [/QUOTE]

Uhhhh, am I missing something here? Those are pretty stellar times in HS.

Jacob McBride 04-17-2008 09:25 PM

Re: 400m time guidelines
 
[QUOTE=Kirez Reynolds;293967]Patrick, I think the CrossFit Seattle 4-levels skills sheets are right on.

Jacob, I wasn't a great runner in high school. I ran a 4:50 mile and a 10:30 2-mile. But your times are absurd. You cannot judge this from the POV of a competitive 400m specialist, duh. That's like saying that intermediate level bench press should be 300 lbs, beginner should be 225 lbs.

Eg., the advanced, level 3 (Level 4 = elite) running metric is a 2:50 or less 800 meter.[/QUOTE]

eh... I wasn't a even a [b]good[/b] runner in high school, and I was in high school last year. My best mile was 5 minutes and my best 2 mile was 11:15. So I'm slower than you are. Not to mention I've said in all of my posts (or at least, I think I did), that the times I was talking about were strictly from a track perspective. I never said that it was for everyone. Who am I to say what's good for everyone when my entire life right now is focused on running a 400 in under 50 and an 800 in under 1:55? And I consider my high school times (53.5 and 2:04) to be terrible. I think I even said that for someone who's not a runner, a 2:00 untrained 400 would be fine.

EDIT: And for anyone who wants to improve at sprinting:
[url]http://board.crossfit.com/showthread.php?t=30515[/url]
(w/f/s)
combine that with endurance/cardio runs (5 - 8 miles), ladders (50m, 100m, 150m, 200m, 150m, 100m, 50m), fartleks (sprint, jog, walk, jog, sprint, etc...), and just keep yourself active. You do all that and getting under 60 seconds in a 400 for a male athlete of the right age and build is going to be easy.

Wes Palmer 04-18-2008 12:36 AM

Re: 400m time guidelines
 
Good find Patrick. My wife ran her 4-400s in a little under 2 minutes each and she is far from untrained.

Wes Palmer 04-18-2008 12:38 AM

Re: 400m time guidelines
 
Remember we strive to be faster than any power lifter and stronger than any runner.


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