Middle School training for the 400m?

Question

Im 13 and my fastest i ran the 400m is 1:10.5. I know thats not my full potential and i want to learn training tips to cut my time down atleast 5 secounds by the end of the season. So if anyone knows a way to train without getting hurt again, tell me.

Answer 1

It depends on how you race the 400. You are supposed to sprint the whole thing but very few people can. To train you should run 600s with a 200 break. If this is not enough of a break for you, take a 400 break. Hope this helps and good luck.

Answer 2

i trained by sprinting the straightways, and pacing on the curves. This helps because you take a short rest on the second to last 100m and then you can catch up and win on the last 100. practicing sprinting and building your muscles will be good. this isn't really an endurance race so focus on running like at 80% of your top speed overall. when sprinting, use arm power to pump yourself while running and keep the led distance short.

you may want to start eating healthy, if you are very determined. eat fruits and veggies and don't go to mcdonalds anymore. or ever. stretch but not right before you run because you can injure yourself. good luck!:)

Answer 3

im 13 too and my best time is 58 but during practice do ladders where u run like a 200 then walk 200 then run 400 then walk 400 then try 600 or 800 then go back down the ladder and not during practice try running 100's or 150's with weights but i just sprint up hills like 10 times a day. Spikes help if u dont already have them