How to improve my 400m times?

Question

Im a male sophmore and my personal best in the 400m is 53.5 and usally avg. 54s....any training tips in how to improve my times??

Answer 1

The 400 is a tricky race, it is supposed to be a sprint the entire way.  From what I have found going out 95% for 150, then building up to all out is my personal way.  you need to find something that works for you, this comes with time.  As for training do your olympic lifts (i.e. bench, squat, cleans...) and make sure to do anaerobic (sprints) and aerobic (longer distance).  A 100, 200, 300, 400, 500, 600 up and back ladder is a great workout (try 1 min rest inbetween).  Most of all just go out there to win.

Answer 2

When it comes to the 400-meter dash, it is the one of few races where your fast-twitch muscles need to be developed for both speed AND endurance. Ironically, running 400s is the last thing you should use when it comes to training for this event. For workouts, I would recommend every short distance besides 400 meters.

To work on your speed and technique, try for distances between 150 and 300 meters at race pace or faster! This will get your muscle fibers to react to equivalent speeds at a much shorter distance.

To work on your muscle endurance, I would train to run 500 meters barely slower than race pace. This will train your muscles to go beyond the needed distance of the race, but not at a pace that stresses the body.

Now, I wouldn't do these all in one day, but do each at least once a week. Plyometrics and speed drills (i.e. fast feet) will work great as well.

Hope this helps.

Answer 3

My coach used to break down the 400 into 4 sections and then each day at practice I'd work on just that part of the race.  Begin with working on your start and the first turn.  From there, move through each stage of the race.  

Get your splits and attune your body as to the rhythm you want to run in and speed you should be going.  Do this for a few weeks and then start putting it together.

I thought my coach was crazy for having me do this, but it dramatically improved my race times.

Also, are you doing ladders?  

A 200,400,600,800,600,400,200

sequence would really help you in the areas of speed and endurance.