I am entering my Sophmore year and I want to try the open 400m. I ran 56 splits in the 4x400m.

Question

What can I do in the off-season to run a 51 by the end of my Sophmore year?

Answer 1

Run

Answer 2

56 is good, but a split time isnt always accurate because of where you start and finish the race.  Cross country isnt going to help you on a 400.

I would advise that you do some distance work though.  Being able to run 1-3 miles will help you, but train on 600m, and 800m runs also.  Also, 200s will help with your leg turnover.

Answer 3

Honestly, I don't think cross country would help you. Sure it would build your endurance, but it would lessen your muscle mass. For now, keep lifting and do resistance sprints.

Answer 4

either do a long distance run, sprints, or work out every day. I'm also going into my sophomore year and i run the 200 and i'm aiming for low 24s. my schedule is i do sprints twice a week, long distance twice a week, n work out twice a week and im also doing aports all 3 seasons so im always active. hard work pays off, if u really want it u can have it but u gotta be willing 2 work 4 it

Answer 5

do some sprints/middle distance workouts.  i find that breakdowns are very helpful.  start from 600m and break down all the way to 100m.  my coach used to torture the 400m runners but the hard work did pay off.  some days do breakdowns some days just run 500m-600m workouts they WILL help you on the 400.  other days just run some sprints like four 200m and two 300m.  you will do good if you push yourself.

best of luck

Answer 6

calculate you time for ea. 100m, for u it would be 12.75. start running about 20, 100's at that time w/ a 45 second rest. after about 5 days of doing that, cut your rest down to 40 sec.

another 5 days...35 sec.

another 5 days...30 sec.

another 5 days...25 sec.

another 5 days...20 sec.

another 5 days...15 sec

another 5 days...10 sec

another 5 days...5 sec

then you should be able to run your 51 sec 400.

yes it might help to run cross country so you can get some miles in.  

i assume you know how to start with starting blocks... if not...LEARN HOW TO!!

good luck!! :):)