How do i make my 400 meter dash time lower?

Question

In seveth grade i ran a 64 at district and won first. In the 8th grade i ran a 57 at district and won first. Now im on my way to 9th grade. I love running, and i was woundering if i could get my time down 54 or lower by the end of my 9th grade year. Usally i sprint the first 100, then long strides second 200, then its a gut check and i go all out. But is there any other tips?

Answer 1

My cousin won 4th place in the juniour olympics

do a lot of hill running and endurance run w/ a tire like straped on a long rope 2 your back!

Answer 2

The main thing about 400 meters is to be able to sprint the whole way round... To most people this sounds crazy but thats exactly what runners are! My main tips would be just go flat out for your first 250meters. when you get to the 250 mark chances are you will be fairly tired but then you will find that little spark of energy the every runner has inside of them! If you are challenged and this happens you will find out how much you realy do care about running! And if it is more than the guy neck and neck with you!! Good luck!!

Answer 3

work on ur endurance and make ur muscle legs bigger and stronger so if ur on the last 50m and ur head on head with sum1 u wont be the one to give up first.

Answer 4

Do hill running. It helps a lot. Also intervals help too.

Answer 5

Work on your endurance, you have to be able to push the first 300 and just kick the last 100. The 400 is a true sprint and at the level that you want to be, you need to be able to push your muscles the entire way. Run the 800 and try for 1+min laps, Work on sustaining that sprint as long as you can and then push harder. Good luck

Answer 6

i am a 9th grade 400 runner in track  just like you and to keep it simple...  for the workout for the 400 runners we did 600 sprints. its a dead sprint the whole time like  the 400 but its a little longer and a lil eextra endurance is needed. hope it helps a bit and good luck in track! you sounds like your really good! =)

Answer 7

A motorbike, but if that fails try a Ferrari

Answer 8

When I used to run track, my coach used to tie sandbags to our ankles.  It helped my team out and we finished 1st in our district.