Track help please?

Question

So I have been doing High School Track for three years now and I just recently started running the 400.

I have it down to a 65 as my best...any ideas on how to get a couple seconds under that for next season?

I also pole vault so if anyone has comments on how to get 8'6 or higher that would be appreciated. If it helps I am only 5'3 and I weigh like around 110...but I use a pole that is 100lbs so I can bend it easier.

Thanks =]

Answer 1

training: full-out sprint until you can't go on. when you can't go on, slow to a fast run for the rest of the 400. i did this and now i have 47 seconds, a sprint the entire time.

Answer 2

Since I have a similar body type as you ( 5'4", 105 lbs ) and also have started running the 400 this year, I know a few things. One way I was able to lower my first time 61 down to 56 this season was by working on endurance and strength. The last 150 meters can be killer if you lack endurance and strength so I highly recommend you work on that. Also keep your form throughout the race because once you lose your form, you begin to decelerate.

Answer 3

just keep running it every day a couple of times and your time will improve.