How much can i improve in a 400?

Question

last year (8th grade) we only had a 1 month season with a total of 3 meets, our coach didn't push us as hard as she could have, and i was only slightly on a diet, my times were 68, 67, and 65. now im on a very strict diet and have been doing cross country 5 times a week for the past month and a half. how much time should i be able to drop off my 8th grade time by track season (which is at the end of the school year)?

Answer 1

A good way to run a 400m is to run the 200m at full speed then go down at medium speed on the next hundred then go all out on the next 100m. But to do this you need alot of strength work. Cross country is a good start, but you also need to hit the gym and lift some weights with your legs. Also practice running full speed doing a couple 200m back to back, at least 2. Then take a 10 minute break and do it again. Also do a couple 100m another day.

Answer 2

The only way you can know it is running :P. I know is not the end of the school year yet but you can know how much you have improve by now cause it depends a lot of the person (maybe 2 seconds maybe 15!)

Answer 3

Well leg and ab train the best way to go...

  But if you want to improve u will have to train with speed not long distance.

400 is usually my best event...

1st - 100 don't go too fast stay at a comfortable speed

200 - start to speed up

300 - kick it up to max ( this is usually where people lose a lot of time because the burn it all out on the 1st 100 meters. )