How do I run the 400m?

Question

I've only ever done this once before in my life and tomorrow I am doing it for my sports day against 7 others of the fastest in my year group.

I am not sure how I am meant to run it to not get too tired as I have to race 200m before/after it and do well.

Do I have to jog 100m then sprint 100m then jog then sprint or not?

What is the best way to run the 100m? and how should I prepare?

Thanks

Answer 1

all of these people are wrong. It may sound stupid but it works for me. the 1st 100 meters or so u need to give it ur all.  then u need to stride the next 150 meters or so.  the next 50 meters is when you need to start kicking it in. build up your speed so that when you hit the last 100 meters you are at a full sprint. my coach always told me to leave it all on the track which means to give everything you have.

Answer 2

For your first 70m or so get out fast and on the back stetch stride it out, but this doesn't mean slow down.  It means to open your stride, stop your accelleration and maintain your speed. Do this until you get to the 150 or so (it depends on what type of runner and experience) When u get there start building up to a sprint and by the 90(once again depending on runner and experience) u should give it everything u got until the finish

Answer 3

for the first 150 m have a speed where your only 25% comfortable than start picking up the next 100 m where are 15 % comfortable than the last 150 m speed it up all out..

Answer 4

What my coach always tells me that you should go at a good pace the first 100-150 meters and then the rest is all out

Answer 5

400m:

That was exactly the same as me. What I did I started off at a good pace for 200 metres. What people tend to do is sprint quite hard for the first 250.Pick up the pace and overtake one or two until you get to the final straight. Everyone will start to tire. But then go all out. Keep your cool and cruise past the rest.

100m:

Basically just sprint. If you use a sprint start you should burst out and keep your head down for the first 10-15m. Slowly bring your head up and power your arms. If you can lift your knees up sligtly so you can really power down.

Hope this helps and good luck!!!

Answer 6

The first 150m start off at a good pace. Pick it up for the next 50 and do a checkout during the turn and sprint hard for the last 100m  :) Good luck