Get a Better 400 Meter Time?
Question:Im a freshmen and my best 400m is 54.6 not really that good. i want to bring it down to 50 by my sophmore year. any tips on how to run it? what i should do for training? any tips help.
Thanks!
Answers:
Okay, here's where the advice begins;
If you want to run a 400m at a faster speed, then you need to work on two things; one, your overall sprinting speed, and two, your endurance to keep up that sprinting speed.
To work on your overall sprinting speed, interval training would help a lot. Those 5-4-3-2-1 type runs where you run a shorter distance each time but at a sprinting pace. Or, you could consistently run many repetitions of the same distance, but with shorter recovery time. This helps build both endurance and speed. To build explosiveness, bounding is helpful as it builds up the explosive tendency in your muscles.
For endurance, you actually need to work out as an 800m runner. My coach instructs us by saying that no matter how short of a distance you think you run, you can run TWO levels higher than your specialty. For instance, a 100m runner can run 400m, and a 200m runner can run 800m. It's only a matter of training that way. So, to build endurance, run 800m in a race pace, where you don't want to lose. And this will build the strength and endurance in your legs that you are required to have to maintain a sprinting pace in the 400m.
I hope my information was helpful, as I'm a very dedicated runner, even if I lack the natural talent to carry me through. Hopefully with your natural talent you'll be able to go far.
What is a good 10 k time for a 41 year old?
practice that's all. practice everyday. here is some hint.1st 100 meter fast as you can. 1st 200 meter flote. like 75 to 80 precent. last 100 meter run fast as you can and try to not to breath at last 100.
Doing track for first time this spring and im really slow, one month left, any tips?
wow first of all that time is amazing.the fastest boy on our team who runs the 400 is a junior stuck at 52 seconds. keep up the good work! if you keep it up i wouldnt be suprised if you got a scholarship or something your senior year in high school, for college. so seriously, deffff keep it up! everyone else already gave you "advice" so im just going to leave it at this - - keep up the great work, and as my coach says "run with all your heart" kinda cheesy i know lol
How can you tell if you ran a mile or not?
wow thats impresive for a frosh runner. I used to run the 400, but, i cudnt go under 50.Well 400 runners need speed and endurance.
you need to do several sets of 100m repeats (half with start blocks, half with out).
Run short/ fast fartleks (swedish for speed play), talk with ur coach about how to run them.
during your season, run the 800 a few times to build endurace.
do alot of lunges (michael johnson did tons of these)
and practice efficiently; dont waste a good work out by being lazy.
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