How do I get better at the 400m?

Question

I run the 400m in 50.8(open time) but I need help on how to not to wear out when I reach the 200m mark.

Answer 1

What are your splits? What is your time at the 200 when you are running the 400?

You should be coming through the first 200 about 2 seconds slower than your 200 race time.

That is only a ballpark figure and people are different, but you need to relax and run just under your top speed.

To build your stress endurance you should be doing intervals from 250 to 320 meters.

A very good day is to do split 400s.

Start at the start finish line and run the first 200 at race pace, walk the curve and sprint the last 100 at race pace; walk the curve to the first exchange for the 4x100,  run the straight and the curve to the 300 mark, which gives you a 200, run at race pace; walk to the start finish line and run the curve to the first exchange, which gives you a 100 sprint, then walk the straight to the 200 mark, sprint to the finish line.

Take 10 minutes rest and repeat.

This work out gives you all of the parts of the 400 race and makes you feel just like you feel at the finish of a 400 race.

You should do all parts of the work out at your race pace.