I am entering my Sophmore year. I am going to try the 400m.

Question

I run summer track and this year was my 1st time running the 400m open. I ran a 60 for my 1st time ( DAT IS HORRIBLE) I want to run 50's by the end of the year. What can I do to get my goal?

Answer 1

First of all, 60 flat is not that bad for your first year.  My friend went from running a 63 to running a 55 high in one year!  Depending on what your background is you might want try different types of workouts.

If your like me, then you you need to work on stamina.  I was a sprinter freshman year and never really liked the 400.  Come sophomore year I try it and I love it, but I can barely make it through the end.  In this case, I would either train distance style (doing multiple miles at about a 5:30-5:45 pace depending on how good you are at it) or try running 800's.

If you need to work on your kick or if you aren't getting to top speed fast enough, then work on your sprinting.  For this I think it is best to work on one things: your core.  For your core, I recommend doing planks.  This is when your hands, elbows, and feet are touching the ground (Like a push-up position, but elbows on the ground).  If you can do that, then try to rotate to one side.  Support you bold with one arm, and have the other arm pointing straight up.  Along with this, try doing pyramids or something.  

For almost all sprinting workouts, you have incorporaterate extreme activity and then rest.

Remember, the 400 is a middle distance race, if you are strong at either sprinting or distance, just work up the other half and you'll see your time drop.

Answer 2

i ran track 3 out of my 4 years in high school.. i just graduated.. i did the 800 though...  but just do sprints and practice distance as well. do ladders.. its like running 800.600.500.400.300.200.100 then go back up.. we had to do all but you can start from a lower number.. also try walking 200 and sprinting too.. go out of the block.. and get some good spikes.  just run everyday and i promise you will get faster.

Answer 3

You are supposed to do a variety of work. It depends on the season. During summer/fall you should do stuff to gain endurance and strength. Pre season is where you work on speed training. Do something different different days of the week. MWF run 3 miles, TTH work on repeat sprints(sprinting uphilll is great for resistance), Sat go to the gym and lift weights(focus on your legs but it's good to have a little bit of arm muscle). Every once in a while go to the track...actually, go as often as you can. You should do repeats. I want to do the 400m too and have looked up stuff forever. You need to do repeats of the 300m on some days and repeats of 600m on others. You need to work on your lactate threshold, this way you'll be able to keep a fast pace longer.