Sports day, 400m race, tecniques?

Question

im 14, no experience realy,

and im doing the 400m race for sportsday and dont want to make a fool of myself

i wil be on the outside lane

and wont know wether to stay behind everyone because im on the outside lane?

andd im better at 100 & 200m nd rubishh at longer ones, no stamina atall

what should i do please?

and helpp because im on the outside lane :|

thanks

Answer 1

if its a full 400m track then this race is one lap.

you want to run 100% for the first turn right off the bat.

then you want to run 95% for about the next 150 meters (on the straight away)

then at the last turn you want to run 100% all out to the finish line.

the race is almost a complete all out sprint the entire race but not quite.

Answer 2

i got taught to ru a 3/4 pace for the first 300m and then flat out sprint the last 100m.

works for me and everyone at my school

Answer 3

ur bacicly the same as me just come off the turn fast and coast the 1st straight away staart picking your speed up around the turn and just go all out on the last straight away and dont jog any part of the race try 2 go faster.