Im a 400m runner at the moment im stuck on a 49.3 and i train hard bt cant seem to break through the 49's mark
Answers:
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So, what are your splits? Are you slowing down, or do you go out too slow? Where do you feel the monkey jump on your back, or do you run without having this locked up feeling and just can't get under 49? There are several things you can work on, but you need to know what part of the race is missing. Some workouts that can help you finish the race are: run 300 at a fairly easy stride, come in at 39, which is easy for a 49 runner, right? Then walk over to the 100 start, which is near by and then sprint the 100 to the finish as fast as possible. Do this 3 times with about 4 minute rest between. Another work out I like is 3x200, stride the first 200 easy for you about 30 flat. Stand and the start for 1 minute, then sprint the 200 as fast as you can, rest for 1 minute standing at the start line, sprint the last 200 as fast as you can. Compare the 2, 200s to see how close they are in time. This will give you an idea about your conditioning and what part of it you need to work on. Another workout is run the 200 at race pace, walk the curve and then run the 100 to the finish in race pace. Now walk to the first exchange for the 4x100, run from there to the 300 mark. Walk to the start/finish line, run the curve to the 100 mark at the first exchange for the 4x100, walk the back straight, then run from the 200 mark to the start/finish line. This gives you all parts of the 400 and makes you feel like you are finishing a 400 race. You can work on your form,staying relaxed, and keeping your arms moving so your stride pattern doesn't change and your turn over rate stays the same. You know you have to get out fast, relax, start your drive at the 200, and relax on the finish straight. Do not try to run harder coming in because you are already running at top speed and trying to run harder only slows you down. Doing repeat 200 faster than race pace is a good way to condition your body to running fast, I like to do 4x200 with 200 walk recovery. A good time trial is 320 meters. Take your time and add 10 seconds, it is close to what your race time should be. A rule of thumb is to come through the first 200 two seconds slower than your race time for the 200, then you should not slow down more than 2 seconds on the next 200.You should put in your current workout schedule so we can see if there are any holes in it.
Speed is Strength. Need your height, weight and inseam. Leg press/squat and bench press numbers too! Oh and Age!!
I feel for you as I hovered at 50 my senior year.
Old Guy, Parent and coach
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This is difficult to answer without more information. How long have you been training? What have you done for training? What are your strengths and weaknesses when running the 400?Runing 49.3 is quite an accomplishment already. At this level, improvements become increasingly more difficult to come by. That's not to say you can not break 49, only that it becomes critical to know what you've done and tried in order to propose a new training plan. If speed is your weakness then you may want to tailor your training towards the 200. If endurance is your weakness then you may want to tailor your training towards the 800.
The post above already gave excellent advice with regard to training and racing the 400, I won't repeat that here.
To increase stride length, try the drills like high knee, butt kicks, skipping, etc. Also is you say the last 120m kills you, RUN LONG DISTANCE! Your stamina can always be better, always. It takes distance training. If it's your lungs that can't take it, just run for as long and fast as possible. If it's your legs, run some hills and work on plyometrics
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