Help with the 400!!??

Question

i have about 5 months to train for it and i want to know how i could improve my time from a 58 to at least a 51. what exercises can i do to improve my time? im about 6 feet tall, and im about 125 pounds. and 15 years old.

Answer 1

i don't know if this will work for you (because i run like a 22 in the 200m) but what i do is just sprint the first 200. don't go all out but just do a relaxed sprint for the first 200 (about 90-95%). then "float" the last curve(85-90%). then go all out on the last stretch.

conditioning will absolutely make or break your race in the 400. if you can't sprint (all out) a 200, then you are not ready to run spectacular times in the 400. so if this is you, just sprint about 3 300's a day until you can sprint the 200 no problem.

the last stretch is the HARDEST part of the race!!! this is when your *** starts cramping and your legs feel like noodles.....that's going to happen. the only way for that to stop is experience and practice ;).

tip: on the last stretch, PICK YOUR KNEES UP. it's only going to help you.

exercises:

lunges - this will make you run a little faster and your butt won't be so sore after the race.

leg raises - this exercise is really for you lower abs and your hips. they'll make you better at picking your knees up at the end.

Answer 2

125 pounds, you should bulk up to a least 150, and the time may be too big a jump for 5 months unless you do intense sprint drills, weight training and maybe plyometric training.

Answer 3

bulk up man, i do the 400 and im 5'11 170lbs. As for training try pyramids. 600m with 4 min rest, then 400m with 3 min rest, then 300m with 2 min rest, then 200m with 1 min rest, then work back up 300,400,600