My 400 time is 1:02 for an 8th grader, how can I improve?

Question

My 400 time is 1:02 for an 8th grader, how can I improve?

Answer 1

that is pretty good. my best is 1:15, but I am not a 400 runner. just do sprints and strides to get that time under a minute!

Answer 2

Basically, you can do interval work to get your times down.  You need to do sprints above and below 400m length.  A few example workouts would be: 6 x 200m at about 90% speed, walk a lap between reps.  Or 4 x 300m at about 75-80% speed with about 10 min rest between reps.  You can also run ladders--run 100, rest 2 min; run 200m, rest 3 min; run 300, rest 5 min; run 500m.  You should also work in some short sprint/start practice workouts.  No more than about 6 starts per practice with full rest in between.  Also, as someone else said, strengthening your core helps a lot because it helps you maintain good running posture when you start getting tired.

Answer 3

You can try lengthening your stride. If you already have a long enough stride, you can try practicing with a partner. Your partner has to be as fast as you, and must have the same length of stride. What you want to do is try to match your steps with your partner. Then, you can start practicing with even faster partners.

You should also do some speed and strength workouts. Developing your core is also important.

Good luck on improving!