How can I lower my 400m time?

Question

I am a Junior in highschool and i run the 400m in the toughest region in the state. In this years Regional track meet i ran 51.55 seconds, just missing qualifying for states by 0.02 seconds. Two of the guys that beat me are also Juniors and next year i want to beat them. Does anyone have any tips for a workout routine for the off-season that will lower my time by a second or two?

Answer 1

run 450s and it will help you sprint the whole race

Answer 2

its simple..you just need to run everyday

Answer 3

do wallsits, run and practice ur starts