Running miles to train for 400m?

Question

Ok so I'm going to be a sophmore starting in september. My PR for the 400 was 56 flat as a frehsman. I want to lower it to a 54 by the end of my sophmore year, so I want to train a little by myself. Would running a fast mile like three times a week or so help improve my time? And I don't mean I'll just run miles to train, I'm just talking about doing this on my own off season, then start doing real sprint workouts when the season starts. THanks

Answer 1

offseason training. you should do resistance training (running up hills w/ or w/out weight vest. miles might not be the best idea b/c you need to keep your fast twitch muscles sharp.

hope this helps and that you reach your goal time.

Answer 2

why would you want to only improve by two seconds in one whole year. Aim you goals high but reasonable. Aim for a 50. it is possible but you have to train hard for it. Do 200m, 300m repeats, 400m repeats and occasionally do some over distance such as 800m repeats for endurance. Also do 100mrepeats for speed. Mix these intervals together to make a ladder workout such as 4,3,2,1 repeat 3-4times

4,2 repeat 4-6times

Answer 3

yeah its hard to improve more than 3 seconds for the 400m in one season.

well i think you would be better off running 2 miles hard ounce or twice a week. then the other days run a race pace 800m

also work on squats and lunges and leg curl that will help give you power and increase stride length.

its all possible but a good off season would br 2 miles hard and 800m hard for the 800m. you should be able to cut off about 2-3.5 seconds by doing this. good luck