400 meter pace?

Question

ok, im in eighth grade and i run the 100 4x100 400 and 4x400. i run the 400 in 1:01. the thing is my coach and other people have different advice for my pace for the 400. this one coach says 85 percent then sprint the lastt 125 meters. this other person says to go 90 percent the first 200 then give it all you got the last200. i have no idea what to do

Answer 1

What my coach says is to sprint hard the first five seconds of the race. Dont worry you dont use any energy the first five seconds of any anerobic(i think thats the word he used) activity. This will give you a good stride for the back stretch which is where you want to focus on opening your stride up. Then start slowly buliding to a full sprint around the final curve and then kill it the last 100m.

Answer 2

I run the 400 too lol.Coaches do tend to have the best advise, and words of encouragement but sometimes it on you to decide how you want to run your race. Just practice it doing it both of the coaches ways and if it doesn't work for you try it your own way. You can jog then sprint or you can sprint the whole thing it's really up to you. Remember, Pain is only temporary.

Answer 3

Cool, im in  track too! Are you doing the relay or dash.Im in all sprinting events so obviosly i dont know long distance for beans. All you have to do is look ahead, pump your arms, and give it all you got. I have my tournament this monday. Good luck!

Answer 4

You need to start off strong. Just stay with your opponents or ahead of them. YOu die anyway at the end of a race. I run the 400 too and I go hard the whole way, but give it our all the last 100 meters.

Answer 5

first coach is right, btw nice time.

Answer 6

i run 400's too

im a freshman running a 56.9

i ran a 59 last year so i'll tell ya how i run it

Sprint... all of it... dont look back and give it every ounce of energy you have... dont quit yourself and just sprint... then the lat 100, sprint faster... you should be almost dead when youre done

Answer 7

Everyone has a different strategy for the races and me choosing one for you is not my choice to make.

You need to experiment in practice and see what works best with you.  If I do not start out fast on the gun my pace will suffer the rest of the race.  I start out at 95% then I can increase my speed the slightest bit to 100% on the home stretch.

See this works for me but I am a senior and I have created this strategy over some time.  By the time you are a senior in high school you will have figured it all out and each race will come easy.  You watch and see.  Good luck and great time!

Answer 8

Pretty good time. Whatever the heck you're doing now seems to be working.

P.S. I run the 400, and I run about 85% for the first part, and then I dead sprint about the last 125m.