400 meter help?

Question

so im an 8th grade girl..my 2nd year of track.

i run the 400. my best time is 1:07 (67) and thats good everyone says. im the fastest 400 girl on the jh team with no training to make me faster.

i was never defeated until now in a meet. in the last 100 i was trying to sprint but i was too tired and this girl beat me by a second, so how can i get my last 100 faster?

my 1:07 will get me around 3rd 4th or 5th in counties. but i wanna win, so how do i get my last 100 better?

Answer 1

thats a great time. to improve it you might want to work on some runs slightly longer than 400m. like 600s or 800s and repeat them. that will make that last 100m. no big deal. long runs would also help with that.

readjusting strategy by maybe picking up the speed earlier or going out faster might also help.

good luck!

Answer 2

I am also an 8th grader in my second year, but im a boy. What my coach had us do was simply run a 400 and the last 100 sprint or as he told us "get up on our toes". Do this but have yourself get under a certain time like 1:20 or 1:10 something like that. Hope this works for you ;)