I did a 10 minute video on Calculating 400 meter Potential, giving conversions for 200m, 100m and 60 meter times.
The indoor track competitive season has begun, so if you just ran a 60 meter indoor, read on.
Scroll below, or click here for the video on YouTube.
Here is the presentation in PowerPoint with the transcript of the 12 slides on AuthorStream. You can also download the PPT or Video file (MP4 version) or get the transcripts from that link as well.
Below is the executive summary and charts.
URLs referenced in the video:
So it all comes down to raw speed, and since you are not running all out for 400 meters, that differential is called “speed reserve”, or your top speed minus actual running speed. A better “speed reserve” means you don’t have to run as fast, effort wise. You’ll be in a world of hurt if you go all out for the entire race!
Working backwards, you can take your 60 meter time, which will hurt a lot less than a 400m (trust me on this!) and calculate 100m, 200m and 400m potential.
I made a chart, and the shaded area were my range of times.
If you want to break 50m, I’m looking for:
- 60m in 7.4
- 100m in 11.32 -11.40
- 200m 22.59 – 22.99
See also How to Break 50 seconds for the 400 meters video.
UPDATE: In the chart below, I am only using the 1.54 factor for the 200m. Otherwise, I would need another set of 4 columns for the 1.53 factor (2 for 200m, 2 for 400m), so I left it out for the sake of simplicity. I forgot to mention it on the video.
Calculating 400 meter Potential Chart