Red Bull 400: The hardest 400m Run in Europe

[Royal Freakiness]

Red Bull 400: The hardest 400m Run in Europe

Would anyone here participate?
Which home exercises do you think would help in this sort of feat? Home exercises without the use of equipments, e.g. "mountain climbers" (so obvious...)
I'd love to participate, as long as the roll back down won't hurt coz I'm pretty sure my legs won't listen to me and start trembling, causing me to tumble hard. 

[redsforlife]

I'd rather do something like this than the 5K races I see all the time locally. This you actually have to be a damn good athlete to do. Too many people at  these 5Ks talk about how healthy they are for exercising and running these races, but they have beer bellies and can barely run at all. There are some real athletes that do these, but they are a small minority. They also win the race every time. I am definitely being a bit harsh, but I had to work a damn 5K this morning waking up at 5am.

This looks like something I'd actually feel like I accomplished something. I used to run far more than a 5K on a daily basis, so that's not an accomplishment at all. I think hill runs would be the best exercise for this. Just do as many as you can on the steapest hills you can find.

[L_I_S]

-Mountain climbers with a backpack
-One arm mountain climbers
-Tempo from 1:2 > 1:3
-Accelerate, slow down, accelerate etc
-Start at the hardest variation and then work your way down without a rest in between
-Train in cold and in warm temperatures
-Shorten ROM and accelerate speed upped
-Time yourself for 400m runs and try and beat it over and over
-Run up hills
-Jumping jacks
-Squat jumps
-Burpees

I think that's enough for a while.

[Onas]

I would love to participate, I think it must be VERY beneficial for improving speed!

I agree, 5K is shit. Imo, even marathon races arent something special nowadays.

Jan once tried marathon race and managed to run over 30 kilometers, I think he didnt even train for it  

I think I wouldnt get over 15K at the moment though

[vittoleon]

Having ran quite a few 400m's. If you really push yourself for this (like try as fast as you can) you will be absolutly DESTROYED 75% in. I wouldnt try this unless I practiced it :p.

[Royal Freakiness]

-Mountain climbers with a backpack
-One arm mountain climbers
-Tempo from 1:2 > 1:3
-Accelerate, slow down, accelerate etc
-Start at the hardest variation and then work your way down without a rest in between
-Train in cold and in warm temperatures
-Shorten ROM and accelerate speed upped
-Time yourself for 400m runs and try and beat it over and over
-Run up hills
-Jumping jacks
-Squat jumps
-Burpees

I think that's enough for a while.

thanks!
I asked for home exercises coz my schedule is srsly so busy so i can't go to any real hills outside my compound...  
I've been doing the exercises in bold
mountain climbers with a backpack is definitely something I want to do. Maybe I'll buy a weight vest or something.

I want to try something this challenging to check my progress. I've been doing a lot of High Intensity Interval Training at home and also Super Human Intensity Interval Training (my heart feels like it's going to pop when I do these...).
I enjoy watching these amazing feats of strength and willpower. There's a private area close to where I live that has a pretty steep hill. If only I had the time and the access...  
Also, most filipinos who aren't professional athletes are flabby, slow, and weak. I want to make sure my fitness level is above theirs so I can continue to enjoy raping footballers at public football fields.  
Problem is... I'm fat  

[L_I_S]

What does your HIIT training consist of? How many sets and for how long etc

[Adi]

Marathons are getting really popular here in Texas.  No idea why all of a sudden, but more and more people are participating.

This is genius though.  Love what Red Bull is doing, and I'd love to participate in something like this.

There are also some marathons around here which are 3K but they include an obstacle course which is pretty awesome!  Going through mud, climbing, etc.  Sounds fun.

[Royal Freakiness]

What does your HIIT training consist of? How many sets and for how long etc

I have a few different routines for different days. I work out every saturdays, sundays, tuesdays, and wednesdays.

this is 1 of them
30 seconds each, no rest, 3 sets + 1 more set of mountain climbers to end -
Mountain Climbers
Plank
Elbow to knee crunches

this is one of the SHIIT (super human intensity interval training) mornings I do
after every routine I rest 1min and 30sec.

1.
10 burpees
sprint 50 yards
rest 30 seconds then repeat 5 times

2.
30 seconds of jump rope
30 seconds of mountain climbers
sprint the distance of a basketball court twice (forwards then backwards)
rest 30 seconds then repeat 3 times

3.
20 seconds of jump squats
20 seconds of push ups
20 seconds of burpees
rest 30 seconds then repeat 3 times
I plan on doing 30 seconds for all of them but I can't muster enough power to do 30seconds yet because i'm... fat.

[L_I_S]

Looks good for what you're training for. But didn't you say you wanted to lower your body fat too? The most efficient way is to work at 50-60% of your max heart rate while doing any exercise for at least 10 minutes. Generally jogging would be the easiest one to do. If you need any help with that, let me know.

[Onas]

My friend told me jumping over skipping rope for 10 minutes equals to 60 minutes of jogging when it comes to burning fat. Dont know where he got it from though.

[L_I_S]

My friend told me jumping over skipping rope for 10 minutes equals to 60 minutes of jogging when it comes to burning fat. Dont know where he got it from though.

No chance in hell. First 3 minutes or so are calories from carbs, the rest may be calories from fat.