Is this a good 400 m dash time?

Question

I'm a Junior and this is my very first year running track, and in my first meet I ran the 400 in 57.60 seconds, is that an acceptable time? What can I do to improve it fast.

Answer 1

wow im a elementry lolz,

but uh wow my time is like 1min and somthing.

umm that didnt work out so well but

wow thats really good,

but ugh i've never done dash b4 but i'm pretty sure it's good!

Answer 2

its good, sprint on hills

Answer 3

Its a good time if you haven't trained for it. I run about 55 seconds now, but I used to run it in 48-49 seconds, and with that time you usually finish top 3 every time. think of it this way, qualifying for the olympics takes a time of 45 seconds...

If you want to improve it the best thing you can do is keep running. Try to stay away from heavy weight lifting. Squats and other leg muscle builders will only slow you down. The best things you can do is 300m sprints to build your 200m split time, and 500m sprints to build your 400. time.

Running while wearing a parachute, or pulling a weighted sled will do wonders for you, as will doing hill work- but I only would recommend doing this 3 or 4 times a week, you need to make sure you are well rested.

Now for weight lifting, you need to have a strong core (abs, lower back, and hip flexors) so if you are going to lift weights, focus on that area first in your workout. Sttrong shoulders help propel you, and you do need strong legs, but the running you will be doing will build your legs enough as it is.

And lastly, twice a week run 3 or more miles... the long distance running will build your endurance and it will also help your body recover from the stress of running hard every other day.

Best of luck

Answer 4

hey im the head track coach at raytown and i think that  that is a slow time.  a good time is about 45 to 50. just sprint hills and boost up ur agility.

Answer 5

not really  ~ you need to be closer to 50 point . . . you don't list any other events to base your time off of . . . sounds like you need more speed endurance work . . .

Answer 6

that's a decent time for your first year in track. its not going to qualify you for much most likely but hard work can change that. youll want to get a faster 200m split if you wanna shave a few tenths to a second off of it. knowing how to run the 400 is half the battle. in my region in my state, the slowest time that qualified for the 400 was around a 54. im running in the 50s right now. during the offseason do squats and sprint endurance workouts.

Answer 7

thats a good time im a freshman and ran a 59.7 without my spikes on an ashphalt track and a soar groin