How can I improve my 400 meter/quarter time? (Track)?

Question

I really need to, badly. I have outright speed, 11.5 in the 100 meter, but I can not sustain that for more than 200 meters. My 200 meter in practice is about 26. My 400 meter is 66. Clearly there is a drop off in the last two hundred meters. When I run quarters for training if I try my hardest I can hit 75's consistantly but can not seem to do much better. I've only done this like twice, so I don't know how doing it consistantly will work. If I hit those 75's consistantly will I slowly improve? As in, after a week maybe hit 74's...73's....72's... until I'm running the 60's consistantly? Any other advice would be appreciated.

I should have added that I'm a Varsity Cross Country runner who regularly runs 40-50 miles a week. I did an 8 mile run today. My endurance is very very good.

Also, I'm 16 going on 17, a male, 6'2'' and 127 pounds.

Answer 1

you need something like this

1.Speed Endurance training
Examples of Speed Endurance Workouts
a) 10 x 100 5‑10 minutes rest
b) 6 x 150 5‑10 minutes rest
c) 5 x 200 10 minutes rest
d) 4 x 300 10 minutes rest
e) 3 x 350 10 minutes rest
f) 2 x 450 10 minutes rest

2.Tempo Endurance rest factor is kept short‑usually 2 to 3 minutes
a) 8 x 200 2 minutes rest
b) 6 x 300 2 minutes rest
c) 50‑100‑150‑200‑300‑350 Walk same distance for rest.

3.Strength Endurance
Examples of Strength Endurance Workouts
a) 6 x 150 meter hill
b) 6 x 60 stadium steps
c) 6 x 15 second duration long rope runs

4.Endurance Running
Examples of Endurance Running
a) 15 minutes at steady‑state speed
b) 30 minutes of fartlik running
c) 6 x 800 meters on cross country course with 3 minutes recovery time

5. Power Speed
Examples of Power Speed
a) short hill runs of about 60 meters
b) 10 x 30 meter harness runs
c) 10 x 10 second fast rope jumps

6. Event Running
Examples of Event Workouts
a) 3 x 300 meters. First 50 meters all out. Next 150 meters, relaxed floating action. All out on last 100 meters. All timed and recorded.
b) 2 x 450 meters. The first 200 meters, 300 meters, 400 meters and final 50 meters are all timed and recorded.
c) 1 x 350 meters. Quality run, with each segment run as if in the 400 race coming up.

7. Speed
Example of Speed Drills
a) 6 x 40 meter starts
b) 6 x 60 meter flying starts

8. Strength, both free weights and machines,plyometric drills to give specific weight work.
Examples of Strength Training
a)30 minute traditional weightlifting workout (1 set 13 reps)
b) Explosive jumps for the development of starting power and acceleration
c)3 sets of 10 hops each leg
d)fast 50 meter bounding runs with bar bell.

Answer 2

u should keep on running. Constantly running. Get up in 5:30 and keep on running until school. Don't care if ur tired. Thats what i did. I only improved like 10 in the 400. Now i am really slow cuz i literally live off junk food. I never finish the 400 meter dashes now. I think my Physical Education teacher is mad at me. i hope this workds. =]

Answer 3

work on your endurance, definitely, you should be doing at minimum of 3-5 mile endurance runs at least twice a week until you taper for the end of race season. also, pay close attention to form during these runs, as a short distance runner, when you begin to tire, you will begin to lose form, which slows you down. pay attention to that as you train and as you race....also try ladder workouts: 100m, 200m, 400m, 800m, 1200m then decrease: 800m, 400m, 200m, 100m and you may repeat the ladder again after completion. and work on your speed, i am not sure of your gender or age, so i cannot gage properly your ability based on these times, so this is somewhat generic info, but i hope it helps, ask again if you need more help

Answer 4

get in the weight room. Seriously. to some people it doesnt seem like a good idea to gain weight to become faster, but look at all the olympic sprinters, they are built. as your target race gets longer and longer, the amount of muscle you need to carry gets smaller. but if you want to run good 400s you will need to get alot stronger. also working on distances below 400 and above at the same time. using shorter distances like 300s and 200s in practice to work on your speed and 500s and 600s to work on the kind of endurance you need to be a good 400 runner. also look online for different plyometric workouts to exercise your sprinting muscles like hamstrings an quads, as well as working on your sprinting form. all of these things are important, as well as having a strong upper body. Pretty much, you will have to continue to work hard, but modify your workouts to improve in the 400. GET IN THE WEIGHT ROOM!

Answer 5

idk but u should ask ur coach durdadur stupid