Need help for a 400 meter running workout ????

Question

Im a junior on my track team and i run the 100,400 meters and the 4x400 relay and Im looking for a good workout to help me get my times down, any help would be great Thanks

Times

100- 11.5

400- 55.1

Goal

100- 11

400- 50

Answer 1

Wow! Those are incredible times! (I'm a distance runner, lol, so I suck at sprinting.) What is a great workout for sprinters is fatrlek running. To improve your 100 meters, for a mile sprint (90 percent) the straightways and jog (70 percent) the curves. For 400 meters, run 5 laps, sprinting one lap, jog one lap, so forth.

Good luck! =]

Sierra

Answer 2

your 100 is pretty good so you just might need a better base. In the beginning of your season do alot of over distance workouts. 10x600's and 15x300 were some workouts my team did with 45 seconds rest. This will make your body strong. Then later in the season when your in good shape, mix in some speed workouts like 6x200 or 8x150's. Finally when our in your championship season, limit our workouts to quick seed workouts only. also hit the weightroom in the off season.

Answer 3

idk much for the 100, but here's something for your 400:

the hardest practice i get as a 400/800 runner is 400 repeats..when we're not tapering, once a week my coach will have us do 8-9 hard 400s with jogging a 400 in between each one. so you're really doing 16-18 400s in this workout..i know its a lot and it is hard but it helped me so much.

good luck!