Please help me with getting my 400 meter time under 50-49 sec.?

Question

I ran a 54.2 sec 400 my Freshmen year and I am just now becoming a sophomore. I have never had a good coach and I only just started track at the end of 8th grade. I REALLY want to accomplish this goal this year.

Answer 1

run up and down stairs ti will build great leg muscle

Answer 2

Begin to do 25 metre sprints up hills to build leg muscles. then jog back down to the strat repeat this at lest 8 times a day. Also begin to work on high knees it really helps

Answer 3

Run hills to build strength