How many miles per hour do I have to run to get a 53 second 400m time?

Question

I know that the exact time is off depending on the time's I speed up and slow down, but if I were to keep the same pace the entire time, how fast would I have to go to get 53 seconds?

And what kind of weight-lifting exercises can help improve my 400m time?

Answer 1

16.98 miles per hour. So about 17 miles per hour.  

Answer 2

this is just a stupid question.

you run different paces at different parts of the race

and you fatigue

so this is all around a bad question.

But to answer your other question

deadlifts,sqats,lunges can all help you improve

do a lot of reps for muscle endurance

Answer 3

you would have to run the mile in 3 minutes and 53 seconds or 16.99 miles per hour.