Training for the 400m dash...?

Question

i would like to take 3 seconds off my 400 time this next year in track. (my p.r is 64.3, im going into soph. year and would like to be down to a 55 by end of senior year). I am doing cross country to help with endurance, but if anyone has any tips or exercises that i could do, either at home or on my own time, that would be a big help!thanks!

Answer 1

well i am assuming that the 400 m dash is your best event, but it does depend somewhat on if you need more speed help or endurance. Some people can run a 64.3 400, but only because they are all out sprinting it.

Regardless, a good running workout for that 400 would be to run a 100 in 17 seconds, rest 1 minute, run a 200 in 34 seconds, rest 2 minutes, run a 300 in 51 seconds, rest 3 minutes, run a 300 in 51 seconds, rest 3 more mins, run a 200 in 34 seconds, rest another 2 minutes, then all out sprint 100 meters, with everything you have in you.