400m practice.. please answer!! =[?

Question

i need lik a complete schedule pleaseee..

and i run a 55 second 400.. is tht good im going into soph year in hs and i probably got faster cuz ive been training

Answer 1

i am more of a long distance runner. but i can help as much as possible. well, what my coach would have me do would be a pyramid. start with a 100, then 200, 400, 800, 400, 200, 100. that helps u alot. it is a hard workout too. also, i would say do a 400 at a good solid pace, to where it makes u pretty tired, but dont stop when u finished the 400. lik run 400, then jog or walk 100, then go straight into another 400, then jog or walk 100. and do this as many times as u think u can. idont know how many ud want to start with. and also, u want to make sure that your times stay consistant. dont do a 40 the fist one, then 65 the next one. u want to stay consistant and keep up good form. i recomend having someone there to look at ur form and to yell at u to fix it or when ur starting to lose ur form.

i can go mroe in depth, messege me or IM me on aim if u have more questions....  my screen name is zeroordie0516

hope i can help.

:)

Answer 2

That is very good, you have talent that you MUST develop. To build a great house you have to start with a solid foundation.  The 400 is considered a sprint.  Train for sprints by doing sprints.  Go "ünder and over"  in training.  Do repeat faster-than-a-400m-pace sprints at a shorter-distance, like 50's and 100's and do over-distance by doing 600s and 800s at a slower pace for endurance.  And ya gotta practice starts with blocks over and over.  Read articles on techniques out of the blocks.  Run srairs two-at-a-time and skip rope.  You have three more years to improve and you will, don't let anything discourage you.. stay focused and be determined.  Also do not expect overnight miracles as your young body is still growing.

Answer 3

You will get the most improvement from getting stronger which gives you more support force at ground contact. The reason you slow down is because your muscles get tired resulting in longer ground contact times. Try heavy iso holds in a leg press machine. Lift the weight with both legs but hold with one leg, knee slightly bent, on ball of foot. Hold as much weight as you can for 10-30 seconds. Do 3-5 holds a few times a week. Also do short top speed under distance sprints to coordinate strength with speed.