How to improve 400 meter time!?

Question

I really need advice on how to improve my 400 meter time.

Answer 1

I take it you have: General development of strength, mobility, endurance and basic technique for an oxygen‑deficient event.

Your 400 metres Race Focus should be as follows:
Start and first 100 metres: Fast start is important; maintain a good relaxed rhythm round the bend staying close to the line
Second 100 metres: Maintain speed and rhythm with a fast cadence - focus on fast feet to maintain concentration on the back straight
Third 100 metres: Stay close to the line, concentrate on maintaining rhythm and drive the arms faster going into the final part of the bend
Final 100 metres: Maintain momentum and fast arm action, drive and sprint right through to the finish

Examples of Speed Endurance Workouts
10 x 100 5‑10 minutes rest
6 x 150 5‑10 minutes rest
5 x 200 10 minutes rest
4 x 300 10 minutes rest
3 x 350 10 minutes rest
2 x 450 minutes 10 minutes rest


Examples of Tempo Endurance Workouts
8 x 200 2 minutes rest
6 x 300 2 minutes rest
50‑100‑150‑200‑300‑350 Walk same distance for rest.

Strength Endurance This workout involves activities that will last longer than 10 seconds in duration. Such activities will include resistance running, Iong‑hill running and stadium step runs.
Examples of Strength Endurance Workouts
6 x 150 meter hill
6 x 60 stadium steps
6 x 15 second duration long rope runs

Power Speed This workout emphasizes speed of muscle contraction. This is usually done with less than 10 repetitions and no more than 10 seconds per repetition.
Examples of Power Speed
short hill runs of about 60 meters
10 x 30 meter harness runs
10 x 10 second fast rope jumps

Event Running This workout does exactly what the name implies. You will run different distances at a pre‑determined race strategy in order to learn to work on different aspects of running the 400 meters.
Examples of Event Workouts
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.

2 x 450 meters. The first 200 meters, 300 meters, 400 meters and final 50 meters are all timed and recorded.
1 x 350 meters. Quality run, with each segment run as if in the 400 race coming up.

Speed These workouts will vary from distances of 30 meters to 150 meters. Work will be done at full speed either on the straight‑away or curve. Rest is usually long between runs in order to give full recovery so that we might receive quality performances.
Example of Speed Drills
6 x 40 meter starts
6 x 60 meter flying starts

Answer 2

^my 8th grade year two guys on my team were runnin 55s and at state the champion turned out like a 52 or 53......

to be any good at the 400 first you have to run it like a sprint not a mid distance race...id run some 600s to get the endurance and do some 200s and 300s for speed..also this race requires strategy you can either sprint hard form the gun knowing your gonna have nothing left on the home stretch or run hard but save it for the last 150-200m and kick it

Answer 3

Ohh this is what I can definetly help you with, bec. I also run the 400 and 800. You need to gain some muscle but not to much, but do reps of 5x300m, then rest bout 10 min, and then do 3x500m. You also need so long distance, and sprint training to. But you need to work on getting off fast and not thinking bout others when you run, one mess up results in like 2 sec lost. I have done this and I was a 59 in 7th grade and now about a 53 in 8th. GOOD LUCK..... and remember god comes first.....god bless

Answer 4

I doubt ^ he is hitting a 53 in 8th unless shorter track.

Do a 200 under 30 seconds, jog 50 yards, do another 200 under 30 seconds, jog 50 yards

Do this till you have done 20x200's. This is more out of season training but u can still do it. This is very difficult but ur time and endurance will improve by a lot.

Answer 5

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Answer 6

Eh.
I really doubt that kid can run that.
53 is like sophomore times in high schools.
I agree with the other guy.
short track.
but anyways.
you could do this.
but if you do it.
you have to go hard to improve.
2-400meters
2-300meters.
2-200meters.
2-100meters.

Now this is only if you want to work.

I have people on my team who do like 50s.
I use to have someone on my track team who did 48s.
But I am in high school.

But good luck to you.

Answer 7

great advise out there, but i would also recommend running and sprinting up a steep hill about 20times a day.