400m help?

Question

I ran the 400m for the first time last week and ran a 56.5s i'm running it again tm and hope to get somewhere around 54.5-55s any tips on how i can achieve this?

Answer 1

Try going 90% on the first 200m and then 95% on the next 100m and then 100% on the last 100m

Answer 2

run as fast as you can but totally relaxed. when you come off the final turn start kicking like crazy, you wont feel like you're moving cause your legs will be full of lactic, and pump your arms