How do you run 400m in less then 55?

Question

Hi im in graded 8 i can run 400m in 53 seconds on a real track how can I get less then 50 seconds in less than 2 months HELP PLEASE

Answer 1

longer distance training...train as if you are a mile runner..when you go back to run the 400 you will be surprised how easy it is to run without getting tired

Answer 2

Here is something we did in high school. Try and sprint 300 meters in 35 seconds, then walk the next 100. Then sprint 300 again, walk 100, four or five times.

The idea is if you can sprint 300 in 35, that gives you 15 seconds to get the other 100 in a race, and you hit 50 flat in the 400.

Our coach did it in HS, also the same in the 800 run. Try to run the first 600 in 1:25.

Answer 3

yes if you train with longer distance you will find it easier.

if you do like a schedule like this you should be able to do it:

Example:

Monday:  Run 2 miles,  with a one lap cooldown

Tuesday:  run the 400 at about 50% effort.   then do about 3 100 M sprints at about 80% effort and end with a cooldown

Wednesday-  a rest day but run about 2-3 miles easy effort

Thursday-  rest all day

Friday-  run the 400 with 100% effort and you should get under 50 seconds I guarentee

Hope this helps you

Good Luck

Answer 4

I know guys twice your age, with probably twice as much muscle power who have trouble doing sub-50. So, I'm afraid it could take a lot more than 2 months, realistically.

I've never seen you run though, 53 for grade 8 is lightning.