How long will it take to drop from 1:10 to 1:00 in the 400?
im 12 years old 4ft 11in and 83lbs im running around 1:10 in the 400m and wondering how long it would take to get it to 1:00 and whats the best way to do it thanks
Answers:
As for a good distance workout: Go to your track and run different types of workouts each day.
Try russain intervals: Sprint a 300, jog the final 100. Sprint a 300, jog a 100. Do this 4 times, take a small break, and do it again. 4 times is 1 set, try for 3 sets. whatever you feel is working you out well, and run hard.
you could also run endless 2's. run a 200, take a break twice the time it takes you to run the 200, and run another one. Try to run 8-10 200's as fast as you can each time.
you can also run a 400 workout. i love these, and it helps to run with a group to pace yourself. so, run a 400. take a 4 minute break. run another 400 within 5 seconds of the last 400. take a 4 minute break. run another 400 within 5 seconds of the 2nd 400 you ran, and so on.
we run these workouts for distance. you can also try some plyo's. do wall sits, where you basically sit on the wall, legs making a 90 degree angle to the floor. do them for a minute, and work your way up to longer wall sits. do push ups too, they really help/
Good Luck!
I can run a quick 3 miles but why cant i run a quick 800m?
The answer is simple and boring just like the one you dont want to hear but it is the answer never the less. Practice and if that doesnt do it harder practice.Whats a good amount to run with my 6 month old, 42 pound puppy?
it all depends on your effortHow can i get faster in 2 months ?
ummm yea i have the same problem...only i am 6'0. my pr is a 68 but i usually run a 70.. umm my time never got better so now i try not to be put in the 400. but yea i would liek to know the answer to the question!well u are only 12 though! u will definately get better as u get older even if u do get bigger in height and weight, you'll have more muscle.
Any Advise or experences for track?
You are only 12. You know it takes effort and time. You need a program that will develop you body. It takes muscles to run sprints, and the 400 is a sprint. You need to run intervals that will enable you to develop the stress endurence necessary to run fast for 400 meters. You can do a day of 200x4 at 30 seconds with 4 minute rest. 300x3 at 45 seconds with 5 minute rest. If you can do these you can run 400 in 60 seconds. You should look at your percentage of effort. In other words are you running your maximum effort to run these times, or is your time slower than this? Any workout you do is below your maximum effort because we can not run 100% in a workout. You should not be doing track work more than 3 days a week. Run easy 20-30 minutes on the other days. Don't be in too much of a hurry. It is good to have goals, but we need to know we can not reach all of our goals tomorrow, sometimes it takes a little longer.exactly, i don't know. but it took me about 2 weeks of hard work to eliminate 10 seconds off my 400m. my coach had me do pyramid work basically, the trick is on yourself (how hard you work). if you're going to work hard, it's important to give your body time to recouparate. i did the workout once every day. the day in between i would basically relax and let my muscles build up. [pyramid work is when you sprint/run the 800m, 600m, 400m, 200m, at your fastest rest for 15 minutes then do the 200m and work your way up to the 800m] it's important to do the warm-ups and exercises so that you don't get hurt. speed work also helps [you run the 400m and 800m getting timed, 3 sets of each with minute rest in between] your form is also important, as well as the getting of the blocks and the spikes you wear. spikes take of up to 10 seconds when used correctly. good luck.
What should I do to make my legs feel less sore a day after running?
Dropping the 10 seconds is do-able, but it's going to take some hard work. The thing with the 400m is that you can't sprint the whole thing, it's like impossible (or so I think) so what you have to do is break it down into sections. You don't want to start it out too fast because once you hit the last straight away you're going to die. I will usually start out fast with the first 100 meters of it and then have a fast stride for the first straight away and once you've hit the half way mark (200m) you have to all out sprint it.I would say the best way to cut down your time is to run the 400m as much as possible (like in meets) them ore practice, the better. Also, at practice you should run some 400s and even 800s...that way you won't feel as if the 400 is so long and hard. Just push yourself and remember 60 seconds, 60 seconds, 60 seconds! You can do it if you set your mind to it.
Good Luck!
Really skinny people run the fastest?
Every day get your time down a little bit after about 3 weeks you might be at a 1 minute 400meterMore Questions & Answers...