what is a good workout for practice for running the 400m in track?

Answer 1

One really good workout:
1) get to a track
2) set up some form of marker to mark the last hundred meters of the track.
3) run at your normal pace to practice for the first 300, then work on finishing the last hundred hard. It can also be done with more markers placed around the track to tell you when to speed up, so that you can work on making the pace rather than letting your opponents do it.

Answer 2

The 400 is a complicated race, and there are lots of workouts to train your body for the different parts of the race. I like to use a split 400 sometimes. Start at the start finish line, run to the 200, walk to the 300 then sprint to the start finish line. Next start at the 100 mark on the curve, that is where the first exchange is made in the 4x100, from there run to the 300 mark,so you run a 200 with the straight first and the curve last. Next run from the start finish line to the 100 mark on the curve, where you began the last run. Walk the straight and then sprint from the 200 mark to the finish line. I like this because if gives you all different parts of the race and makes you feel like you are finishing a 400, so you can work on staying relaxed and keeping your stride long and smooth the way you want to run in when racing.

Answer 3

This may sound crazy but it works, I run the 800 and 400 and have improved so much. The workout is called endless 200s, what it is is basically 20x200
For Repeat 1-5 Start at date 1600 pace (Mine is a 4:47 so that is a 45 sec)
#6-15 date 800 pace (Mine is 1:58 so that is a 29-30 sec)
The last 5 should be at goal 800 pace ( My goal is a 1:50 so i run 25-27 sec)
This has been able to get my quarted down to a 51.9, which i love
good luck to you

Answer 4

Stretch, run 1/2 mile slowly to warm up, do 20 200 meter dashes as fast as you can. Run 1 mile--endurance and cool off a little. Do 20 more 200 meter dashes. Cool down and stretch again.

Answer 5

Get and weight bar and put weight on it much as you can take and put it on your shoulds and tip toe hold for 3sec and come down and keep doing it about 30 times youll feel like superman. like me. or use anlke weights at you can buy them at any sports store like hibbets or footaction.etc or do it the hard way and jog without any equipment.

Answer 6

i would say run ladders, thats what we do in track
200-300-400-500-400-300-200
it works on speed and endurance