Is this a good strategy for the 400?

Question

When running the four hundred, would it be fast and effective if you sprint the first two hundred, coast 100 (at about 85-90%), then sprint out the last one hundred, or should you try to just push it hard through out the entire race?

Answer 1

Start like you would for the 100 meters. That is you must get out fast for the first 40 to 60 meters. You must power the curve, it is not your maximum speed, but close. When you come off the curve relax. Run with long even strides think about floating. You are not trying to run faster, just keep up your stride length and frequency. You should come through the 200 about 2 seconds slower than your race 200 time. When you get into the second curve drive because you must try harder to keep your pace. When you come off the second curve you should be at your top speed for this time of the race. Do not try to run faster because you are already running at top speed and if you try to run faster you willl tighten up and slow down. Look down the track and focus beyond the finish line. Keep your arms moving and your stride at its normal length and your form relaxed and smooth. Do not try to catch the person in front they will come back to you if you just relax and keep your form and stride rate. The second 200 will be about 2 seconds slower than the first 200. You can not slow down or go out slow and expect to catch anyone. You can not run off of others pace. You must run your own pace. Remember that you are in lanes and no one is even until after the 300 mark. The race is a sprint, although you can not run at 100% for 400 meters, it is as fast as you can run for 400 meters so you can not run 85% at any time. It takes a long time to learn this race. The main thing is to stay relaxed while at speed, don't go out too fast or too slow.

Answer 2

Not bad. Don't listen to the other guys, GET OUT FAST. Your second 200 is usually 2-3 seconds slower then your first 200. If you can, push yourself harder the 85-90 on the third 100.

Answer 3

I would postion myself in 4th place throughout most of the race. Stay with the pack, but let them control the pace. The first two usually tire out. The final 100 yards I would try to pour it on. I always used this strategy and usually finish in the top 3.

Answer 4

Never give it your max when you first start out. I'd say go 80-85% of what you got at the first two, then speed up to 85-90% for the third, then push yourself to go as fast as you can on the last 100.

Answer 5

My strategy was to start out strong (first 100), lighten up a little and then push the last 150 or 200.

Answer 6

NO...Personal experience I started out fast my first 400 and I got burned the last 100 yards...85-90% 300yards last turn 100% to finish line.. and try to start in lane number it usually the fastest lane

Answer 7

i run the 400....my strategy is run the first hundred close to full speed.....when you get out the curve you want to maintain a good pace keep your lead...if someone is in front try to catch up,but don't tire yourself out.....on the second crve build up and on the last hundred give it all you got.

Answer 8

my coaches always told me to run the 400 like this:

-coming out of the blocks (first 100m) go out very strong and fast to get a good start.
-the first straight-away (2nd 100m) do a fast stride...don't slow down, you should still be going pretty fast.
-once you hit the 200 mark, go all out! Think as if you were just running a 200 starting just then and go all out for it. it's common for people to die on the last straight-away, but use all your energy to go all out. That sraight-away is where people get passed.

Good luck, i hope this helps!

Answer 9

if u can, then push it hard for the entire race. otherwise sprinting in the last is good strategy. also depends on ur position in the queue

Answer 10

if you have the power, push the whole race. but someone in the race IS going to be goin 100 percent the whole time. so do your idea, if your okay with getting second or third..