How can i improve my 400meter time?

Question

I am a sophmore training for my junior season of track next year. This year my time was 55 seconds. I am trying to work as hard as i can this summer to get my time down to 50 seconds. Is their any training or routine you would suggest to me over the summer so i can reach my goal?.....THANKS

Answer 1

well you could do more lie 400 repeats or 800 repeats and stuff like that sprinting but for an extended time that might be a little more than 400m..thats what my coach tells me but i run the 800 but there are some 400 runners that run with me so i guess you could try that

Answer 2

Just more and quality, because that is a big PR you are aiming for.

More quality block training, weights, hills, drills, plyos, isometrics, improve your 60, 100, 200, and 800, and if that doesn’t work maybe you should just stick to the 800

Good luck