How do you improve a 400 time 7 seconds?

Question

i run a 70 and i want a 63

Answer 1

Well, the 400m is one of my favorite events. It is the perfect balance between speed and stamina and it takes a long time to master. So first off, how long have you been running the 400? The first time I ran, I got 66, then took it down a full second, and I'm sure I could do more.

For the 400, you have to find the right pace. If you can't sprint the whole thing, you could work on stamina. That would really help. Also, fine the right pace for yourself, and stick with it. For the 400m, lots of people tend to go too slow at the beginning. I sprint the first 100 then stride out the next straight and then make a mad dash for the finish. The important thing is to get the speed in there because the 400 is a sprint. Before the home stretch, I like to get in at least 50m of easy running (when I say easy, I mean pretty fast, but not all out) before taking off.

Once you have the pace down, you'll want to work on speed and stamina. Stamina is gained by running distance as often as possible. Speed is gained through stride length and leg turnover. Work on short sprints and for the stride, high knees, butt kicks, skipping, and exaggerated strides

Answer 2

To increase your 400 running speed, first try running 800 meters when you practice, that should get your body used to doing more, so then 400 meters will seem like nothing. But make sure when u run the 800's you do them hard, not light jogging, but not sprinting. Also do lots of hamstring exercises at a gym or just simple jump-roping (upper-body strength is key also). How hard you work will decide if you can shave off those 7 seconds.

Answer 3

That's hard to do in such a fast race. It took me all 4 years of high school to improve 7 seconds, but then again I didn't focus too much on the 400 as much as the 800. Since the 400 is a blend of endurace and speed, you should do both types of workouts. I found this page usefull in my training...chack it out. http://www.nacactfca.org/articles/Hart-eng.htm.

Answer 4

Do 200 meter sprints and do a lot of them.