400 meter runners; HELP please!!!?

Question

My 400 meter right now is 77 seconds. I have 3-4 months to get down to 60-65 seconds.

First, is it possible?
Second, how hard am I gonna have to work?
I've already been at this for about 2 months.

I'm 5' 2.5 112 lbs; ok cardio. 7:20 mile.

Thanks!!! <3

I'm not a middle schooler =s

Answer 1

Good news. It is possible to do this in a 3-4 month period. But a warning, you must be willing to train hard and listen well. I dont know your schedule or what time you have time to run so I can only assume that you train yourself. Your weight and height are pretty good so that takes care of one problem. You are a sprinter therefore you must be willing to train 5 days a week, where the other 2 days are rest days. Your running workouts must consist of short distances. You need Speed and Endurance. Working on improving your top speed should be something like, sprint all out 50 meters, rest 2 minutes (when working on top speed your rest cannot go lower than 2 minutes), then continue till your satisfied. You dont need to run till you throw up, only till your exhausted and satisfied. As for endurance (dont worry I am not going to have you running for hours), Work on something like run 200m, 1 minute break, run 200m again, 1 minute break, etc. Or Run 400m, walk or jog 200 or 400m, and then run 400m again, till satisfaction. Dont wast your time trying to run long distances, it might help a little, but not as much as the prescribed workouts above. Dont forget to warmup and do leg drills and plyometrics before you do your run. Never stretch before you run (it actually decreases power when done right before a workout of any kind), however do cooldown and stretch after you run because flexibility is important as lons as its after you run. Drink plenty of water throught the day (for a runner, at least a gallon a day) but dont drink water right before you run, leave at least 1 hour for it to leave your system. Your diet must consist of Mostly carbohydrates and must be moderate in protein and low, but not missing, in fat. Your diet does not have to be extreme, you dont have to eat raw eggs and gulp down protein shakes, just eat whatevers around, AS LONG AS ITS NOT JUNK. Dont forget sprinting is a power sport, you must weight train as well during those 5 days. Some of the best exercises:Squat, Deadlift, Supermans, abdominal and oblique exercise,*pushups*,*pullups*, holding yourself in a handstand. Dont waste your time with things like the bench press, fly, and bicep curl. They are virtually useless in the world of running and will actually hurt your running. Finally, strategy. Despite what everyone says*the 400 is NOT an all out sprint, that is pretty much impossible for even the world class sprinters. Your body can only hold an all out sprint for a maximum of 300m, and even that requires a lot of training and discipline. You can make up any strategy you like but here is my advice: all out sprint for the first 200m, next 100m is maintaining the highest speed possible without fully dying out, the last 100m are the hardest thing you will ever do, nothing more has to be said, take 3 deep breaths and go for it. Thats all.
Quick tip:Always breathe in through in your nose and out through your mouth.
Dont forget to pump your arms as hard and as fast as you can, extremely important. Obviously there is a lot more you need to know but most of which you can learn when you make it on the track team which is what I am assuming your trying to do. Good Luck. Email me if you have any questions.

Answer 2

Speed. I say this because when you put an 800 runner against a 200 runner in the 400. 8/10 of the time the 200 runner will win. This is because the 800 meter runner will have the stamina to run the entire race but at a moderately slower pace than the 200 person. For example. The 800 meter runners split will be about 26 per 200. While a 200 meter runner depending on ability will split 24 and 25.

Answer 3

Maybe
Hard

Maybe if you can divulge what you've been doing for the last 2 months it might be helpful. And has it made any improvement/progress in your running???

Answer 4

first of all you need to get your stamina up cause the 400 is a all out sprint.. (so give it all you got ) try eating raw eggs.. like rocky..

i know it sounds weird but it works..

77is alright but you need to get much beter.. 52-65 is expecionally good... i think 56 was my middle schools record so yeh..

so just try harder and you should get their

Answer 5

did you know that a average 6th grader should run at 7:20.

Answer 6

do 12 400m at 85% of your desired 400m goal and walk 200m between

Answer 7

its possible