How to get faster at 400m?

Question

How can I get faster at my 400m?i am a freshman in high schooland i run track and this will be my 3rd yr running the 400. i need some way to get under a minute or just get faster.

Answer 1

Speed & speed endurance
Day 1 Weights (light, high reps)

Day 2- track 5 x 300m, 5 mins rec

Day 3 - Weights: heavier, with fewer reps than on day 1

Day 4- Speed Endurance: 5 x 60 sec runs & Circuits(squat jumps, sit ups, tricep dips, burpees, crunches)

Day 5- rest day

day 6- Technical session sprint drill, including 9 x 40m

day 7- Aerobic session: 6 x 600m

Answer 2

The 800 practice is probably the best to improve on the 400. Go to your track and run 4 800's at 2:50 pace, run 4 400's at 1:20, then one 100 m sprint. Add a 4-5 mile once or twice a week.

Answer 3

From my experience the 400m is a very intense race. You need speed and you also need endurance to finish the race and you have to be able to fight lactic acid build up towards the end of the race. Most importantly you need a strong core and strong upper body to carry you through the finish when your legs get too tired. I would focus on my core by doing sit ups and crunches, don't forget to work your back because if you work on abs and neglect your back its pointless. Work on getting your arms stronger as well. When your legs fail that last 50m its your arms that will help you finish the race, so if you continue to pump your arms up and down your legs will follow. Lastly, you need to have workouts where you're running more than 400m, this will help build the strength you need and you also need workouts that will help improve and maintain your speed. With the right training, diet and dont forget about rest you'll be running under a min in no time.

Answer 4

I guess you know all about the training part of it. A coach will tell you how to approach the distance. But from my experience, first get endurance, try to get lane three. You'll know there are two people behing you and you can keep an eye on the other five. For 250 meters go for an easy stride, keep the two behind you the others will be about 45 to 60 meters ahead. Then blast off and by the finish line you can catch up and pass the first one. I really mean blast off, sprint like the devil was after you. They usually tire by then. The feeling of passing the others is great.

Answer 5

the 400 is a sprint and you need to sprint the whole race from start to finish alot of time can be cut if your start is fast and you finnish the race like a sprint you dont have time to slow down take the time you what in the 400 and divide that by 2 and that is what you should practice the 200 time should be and keep running them till you can do that time or less if you have a friend that also runs have them help you work with the sprinters will make you faster if you try to beat them good luck

Answer 6

I'm a freshman and I run the 400 also I had a knee surgery bust last year I ran a 59 so here's what I reccomend...
1. build muscle- you need to be explosive in the 400
2. endurance- x-country could help but since it's over go on long runs
3. the 400 is 50% mental you have to be pumped and focused
4. for cross training bike like crazy

Answer 7

Run everyday. You may even want to use the leg press, leg curls, and leg extensions (in other words, work out your legs). Run the 100 meter dash a lot, as well as 1km. This helps your endurance as well as short distance. Run the 400m as well.

Answer 8

2 things 1: run cross country
and 2: sprint 500s at your 400 pace.trust me i run it in 56 seconds.

Answer 9

The best way is to get nice and fit.And the only way to that is to run a distance further than the one you are preparing for.Remember you're endurance training and believe in you're self.The stretch before each run really helps,Even if it feels stupid.Remember you're ankles as they are really important Good luck!.