How can i run 53.00 in the 400m. I am 15 and i,m a boy. My 200meter time 24.22 and my current 400meter time is

Question

56.06 and i spilt 54 on anchor leg in the relay. i have one more meet left and i wan to run 53 to 52 please help me. I am 5'6 and 130 pounds

Answer 1

If you can run 24.22 for the 200 you can run faster than 53.00 with the proper training.

If you have the stress training to finish then you should run the first 200 in 25 to 26 seconds.

This allows for a slow down in the second 200 so you will still be under 53.

Come out fast and when you get to speed in about 40 meters, relax, float the straight, then run a little harder on the curve to stay at speed.

When you come off the curve you should be at top speed for this part of the race, that is, you are running as fast as you can, so don't try to run faster, relax, maintain your form and turn over rate.

Answer 2

I would recommend practicing 500 to 600m sprints, so that the 400m doesn't make you as fatigued and exhausted.  Also many people sprint the first 100m, then pace the next 100m, and then sprint the last 200m.