I run the 400 meter sprint in 55 seconds i need to get 52 seconds, how?

Question

i can the 400 meters in 55 seconds and be hands on knees tired and a headache and i need to get 52 seconds but i cant think of a way to get 13 seconds each 100 meters or how to pace it. i was curious if any experienced runners who got that or lower can tell me how they did it. and any tips on a good 400 meter runner diet? my diet is rly bad but i run alot

Answer 1

the 400 is a beast. besides training it takes a lot of heart to run that event. my best was 48.0. i did not break 50 until i got over my fear of how i might feel at the end of the race if i went out to fast. if your endurance is good just "go for it " . take off at a faster pace than you usually do for the first 100 meters than maintain that pace for the next 150 meters. do not worry about your competitors(run your race). as i am sure you already know , at about 200-250 meters your legs and chest will began to burn. but be strong, push through the pain. do your best to maintain your form, this is very important the last 150 meters. stay focused pump your arms and run through the finish line. it sounds like an obvious thing to do but many runners stop at the finish line or just past it (which means that they were slowing down 10-15 meters early, but i was always taught to imagine that i was running 415 meters not 400. the idea is more psychological than physical but it works.
-also i recommend sprinting 3 days a week(100 and 200 meter workouts)
-2 days a week you should run longer sprints (400,500,and 600 meter workouts)
-i am also a fan of running what we called ladders
IE. 600,500,400,300,200,300,400,500,600. this workout is killer if your not dead at the end it will make a new man out of you. rest 5-10 minutes between each set than go again eat plenty of pasta, rice or oatmeal after that workout and over the next 48 hours and make sure you get a lot of rest. good luck.

Answer 2

Alternate your practice routine
M W F Practice running 100m sprints
Tu Th practice running fast paced 800m
on any given day try
sprinting 100m then jogging 100m 4x around the track (1 mile)
also try (how can I explain this) with each step in your Slow jog, launch yourself straight up into the air like walking on the moon this will help build your calf muscles.
I think it goes with out saying to stretch out before/after and to focus on the finish line
DIET
avoid sugary sweets drink lots of water and eat proteins and carbohydrates

Answer 3

Ok, I can help you out, as I've ran that much before. You might have heard this before, but practice makes perfect. Also, working out daily helps out, however, don't overdo it: you can damage your legs.Warm up by stretching out before every race. While you are racing, don't think of anything else other than just going as fast as possible. As for a diet, anything good on protein will help, like meat, ham, chicken, and fish. Try to cut out the sweets and junk food as much as possible. If you follow this, you'll ace every race.

Answer 4

yeah 400m is my event good training session is 6-8x200m of 2mins recover at about 28 second pace and speed endurence sessions like 5x250m or 300m 0r 350m of 6 mins recovery

Answer 5

take 3 sec.s off your time

Answer 6

run faster.