400 training ideas?

Question

this year was my first year doing the 400 and i got 57.3 (im a junior). i never truly trained for it so this summer im going to work alot on it for indoor and outdoor. what are some training ideas to improve my time? im probably going to run atleast 4 days maybe 5 days a week. i know one interval i want to try is 200/400/600 doing that set 3 times.

Answer 1

hm... there are a number of things you can do.. you could just do about 6-8 400's... you can do ladders (2 200's, 2 400's, 1 800, 2 400's, 2 200's) and push yourself the second half of the workout.. you can do what i call a chzar drill... where you jog a 200, sprint a 200 and do that non stop for about 6 laps... im sure you can think of some other speed workouts to do. Do a light speed workout one day, and a hard one the next. thats all i have to tell you

Answer 2

ladders are good.  I'm a distance runner, but I know what the sprinters do.  400 pace laps are good, about 6-8 with 2 min break.  

Also 400s, then 300s, then 200s, then 150s.

Answer 3

run 450s it will keep up your inderance and it would be like you are running a race 2 in 1

Answer 4

my coach made me do a 100, 200, 300, and then a 400. But since im on long distance we had to do those twice. Another idea is a 150, 200, 200, 150. Then maybe i would do four 800 meter runs and take a one lap cool down after each. I hope these mgiht help you, good luck.

Answer 5

ladder workouts are good, start off with a 600, 550, 500, 450, 400, 350, 300, 250, 200, 150, 100, 50, & another 50

doing more than what you will run improves your speed and endurance