400m dash help in track?

Question

my senior year is coming up and i want to kill it i run the 400m in 52.3 its ok but lets face it, its not the best i was wondering if you could give me a workout for the whole week that would really help me dont hold back forget my coach workouts , its the summer , i want your give me one that can kick my ***

im 6 foot tall 180 very lean no fat, i also run the 200 in 23.1 the 400 in 52.3 and 100 in 12.2(iknow pretty awful right)..if you can i would like a workout for just the 400 one that would really help me

Answer 1

RUN XC!

the strength and endurance you get from XC will give you a great 400. I never ran sprinter workout just XC and ran 51.

The stronger you are, the less you slow down. Doesnt matter how "fast" you are. Anyone can run a 25 200m, but can anyone run 2 of them in a row? no, only the strong guy will

Answer 2

Get some long runs in, intervals, polymetrics, core workouts.  You know what you need to do, go do it.

But have you considered moving up to the 800?  I say this because you admit you don't have 100m speed.  You sound like you power through the 400.  I have seen a lot of guys like you succeed when they move up to the 800.  You may be more of a 400/800 guy than a 200/400 guy.  Think about it.

Good luck.

Answer 3

ok, no disrespect to the other people that answered, but don't listen to them. first of all, to be fast in the 400m dash you must train year round, its just like football or basketball. right after the season ended, your running shouldn't have, your summer should consist of nothing but long distance running and light lifting. as soon as summer is over cross country should have already began or is just beginning and you should be apart of it. those workouts in cross work on your core or stamina build. in the races pushing yourself over the egde of your limits just to chase down whoevers in front of you makes your core stronger. after, during the winter, a little more lifting will help; don't try to lift your max out weight as much as you can tho, lift light weights, about half your body weight or less with high repitions. so 90 pounds of 4x20 in squats. another good one would be lunges in place with 30 pound weights in each hand, make sure your feet are pointing straight ahead. running workouts should be 10 reps of full sprints up a flight of stairs(30 steps at the most.) hills help too, try sprinting intervals of a hill about 50m 10 times. your average,week those should be your majority workouts with one just day of long distace running and one or two days rest recovery( if two, not in a row.) then when track rolls back around, beginning to mid season, workouts work on getting to your peak in the 400m. in practice, your coach should already know this but, do endurance workouts equaling up to about 1000 meters. try something like 5x200m timed around 24 or 25 sec., that would be like 90-95% so you would need 8-10 minutes rest. 3x300m same thing, but your taget time should be around 38 sec. during this time of the season i'd say light weight lifting, two days rest,(resting could be a light 10 min jog) and maybe at a meet where there's a really good 800m runner, ask your coach to put you in that race for more core build. you can use him as a rabbit like in a dog race and chase him down. if there is time, about an hour or more in between, you can still run the 400m, just for strength build. around the end of the season, practice should be mostly about speed and strength, you probably would have hit close to your peak already. try a workout like: sprinting 50m, jogging 100m, sprinting 50m, jogging 100m for about 3 mins. all of this is like a shoe string through a shoe and at the end it ties together, so follow the basic pattern of it and you'll be alright. anyway seems to me like you have the ability to run a 48 or 49, from the info. given. you just haven't been doin 400m workouts. i ran a 48 in high school, i just graduated in june and im still running, plus i joined track my junior year, so i felt i had to compensate. my whole year last year consisted of all of this. from summer 07 to track08, that was basically it. me and you weigh about the same and are about the same height, im 6'1 and 173lbs.  you'll be straight if you follow the basis of this long summary. i kno it's a bit much more than u asked for but, if you do, its really gon kick yo a$$! =D

So

Deuces

and

Much

Luck

~chill~FastTrackLife08~cool~

P.S.

Don't Trip =D

Answer 4

the answer to most the questions i've read.... ankle weights. get 10 pound ankle weights(5lbs for each leg) and do high knees fast as you can for about 3 sets of 20. rest for about 15 seconds in between because this COULD do serious damage to your legs. but atleast that would be considered as it kicking your ***! also run in place for about 20-25 seconds about 2 times(you can do more later) and rest for about 10 seconds in between. finally get a jump rope and jump rope as fast as you can without losing control for 30 seconds. rest for a couple of minutes but i forgot to tell you earlier, don't sit down. after the jump roping you can though. after you've ha your couple minutes of rest after the second 30 seconds of jump roping take the ankle weights off and slowly walk toward the starting line. at this time it'd probably be better to have someone there to time you for a more accurate time. then run as fast as you can around the track for your 400 meter. unless you feel tired after the other workouts i recomend at least walking around the track. the ankle weights will feel weird at first but you'll get used to them.