I need to lower my 400m time by 6 seconds?

Question

I'm 13 (nearly 14) and have just had a sudden urge to train and get better at running. My 400m time is a slow 63 seconds. This other kid in my year can run it in 57. Can you tell me what I must do to improve my time by this much?

Answer 1

ha ha now i feel kinda slow....last year (when i was in 6th grade) my 400 time was 1 mintue....and the guys at my school are like the same time as me. this year i can run a 64 second. my mom is a personal trainer so i worked out with her...we did a lot of intervals! try doing that and just think of beating him and dont say that you are slow!

Answer 2

Just run as much as you can, I'm doing track now, and I can run the 400m in 49 seconds. It also helps your endurance, and I can run the mile and a half in 9 min and 27 seconds

Answer 3

well november94 i dont believe you! you say you run a 37 when the world record is 43! Do ladders 3 100s 2 200s a 400 (break) a 400 2 200s 3 100s

Answer 4

6 seconds is a lot of improvement for the 400m. I won't guarantee that this will get you all of that but it will help.

For 400m training,  try 100m repeats and 200m repeats.

Jog a mile to warm up and then do one of the following workouts

1. For 100m repeats, sprint the straight and jog the turns.  Try doing 8 of these.

2. For 200m repeats, sprint half way around the track.  Give yourself 1 1/2 minutes to reovery and then repeat.  Try doing 6.

You can also mix the two, some 100m sprints and some 200m sprints. Don't do this workout more than 3 times a week.

Answer 5

i can run 400m in 22 seconds

best in my year

you could join a running club and prctise every day really hard ,

stretch before you run  

and focus on beating the other

kid

btw , i cant really run it n 22 seconds , i meant 37

soz

Answer 6

try these workouts:

5 min. stretch/warm up

60 sec. hard    60 sec. easy      8x

5 min. stretch/ cool down

^^^^on the hard parts go as hard as you can go the 1st one should be ur easiets and ur last one should be ur hardest

10 min. stretch butt kicks...high knees... strides

2 mile run

6 strides

5 min. stretch

5 min. stretch

800 meter warm up *jog very very slow it is a warm up*

400 hard 400 easy 6x

5 min. stretch

^^^remeber ur first 400 should be ur easiest and ur last 40 should be ur hardest

5 min. stretch

30 sec. hard 30 sec. easy

1 min. hard 1 min. easy

1 .5 min hard 1.5 min. easy

2 min. hard 2 min. easy

1.5 min. hard 1.5 min. easy

1 min. hard 1 min. easy

30 sec. hard 30 sec. easy

5 min. stretch/cool down

easy means walking or a very slow jog

if you do these work outs I promise you will get better :)

My coach gave us these workouts and it improved my time I hope this helps.. good luck!