I need help with my 400m run for track...?

Question

I am a freshman girl running on Varsity.I made it to Masters and I still really want to improve my time. It is 60.00.I need to get below that.Any tips??

Answer 1

ur fast.. i run  1 mile in 10 minuts..

Answer 2

200 and 400 interval training works really well.  Also my coach made us run a TON of weighted stairs.  Also do light explosive squats.  That helped me alot in high school. I ran the 400 4x4 and the 200

Answer 3

Your arms. Put your hands out flat. Then swing your arms straight out when you're running. It helps conserve energy. Also do a good streaching routine before AND after running. You'll find it helps! :)

Answer 4

i would do an 800 workout followed by a coulpe 100 and 200s

this will help you with your endurance during the race and also give you speed

Answer 5

Yes, a high school track coach said all his 400 runners did this.  Out of your blocks, run at a full out sprint for 7 seconds, count in your head, like you're running at 100.  Then find your pace till you are at the end of the second turn(a good fast pace).  Then for the last 90 meters or so, you are back to running your full out hardest.

Answer 6

Well, if you still have time to train, I'd say running a lot of 600's and 800's at a quick speed, then when your meet gets within 6 weeks, run 200's and 300's for pure speed.

On race day, run the curve at 90% intensity.  You want to float down the back straight, but if you are way behind you might want to take it at 90% also.  Slowly accelerate along the final curve, and when you're around 120 meters from the finish, just sprint the rest of the way!