How do i improve my 400 meter time?

ok...i run the 100 meter, 4x400 relay, 4x100, and 400 meter. I really want to improve my time in the 400 meter, and i try really hard, but i can't seem to get a better time. right now, my time is 1:14. i want to get at least a 1:05. when am i supposed to sprint and stide? what am i supposed to eat? right now i eat pancakes in the morning and a sandwich at lunch. help me improve my time...please?

Answers:

Best sports bra?

Try workouts such as ladders. 200-300-500 take a 3 minute break in between each. Then go back down the ladder. 500-300-200. This will work on your speed and endurance.

As for running the race, go 90-95% first 200m, the next 100m will be keeping that pace. The last 100m is the toughest, just think about making it your fastest.

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Shoes? Help!?

run 300s during practice and 500s during practices...the 500s help so u dont lose feeling in your legs...your endurance will be built up...the 300s work on speed

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