WILL GIVE BEST ANSWER POINTS! need track help.?

Question

Okay, right now I run a 63.8 400m and i'm a freshman. i only ran outdoor track, so i wasn't really in shape for the season, but i want to be in shape this time. how do i train over the summer so i stay in shape, and lower my 400m time by 4 seconds? Is that a realistic goal?

Answer 1

Dropping four seconds is definatly a realistic goal.

If you don't do a fall sport, you could take up Cross-Country as an off-season training sport.

As a summer workout try doing some 100 sprints, Simulated 400s (run a 300, rest, run a 100), and some 800s

Answer 2

Well wat my cousin did was run everyday a mile or 2 at about 6 am. She ate healthy and worked out once in a while... just do this over the summer and time yourself. Then check improvements! plz pick me best answer!

Answer 3

first of all 63.8 is a very awesome time! good job!

the hardest practice i get as a 400/800 runner is 400 repeats..when we're not tapering, once a week my coach will have us do 8-9 hard 400s with jogging a 400 in between each one.  so you're really doing 16-18 400s in this workout..i know its a lot and it is hard but it helped me so much.

good luck!

Answer 4

Cross country would be a really great idea in your case, you should think about joining. Cross country is great for the 400 because in the fall you should be building a nice big base for the track season anyways so why not join Cross Country and get that base. If you don't want to join cross you should get yourself up to running about 4 miles a day by December. After Christmas you should start backing off on the mileage and start picking up on the speed training but don't make it an overnight transition. Spring sprinting into your workouts slowly. Maybe start with one workout of repeat 400s a week (about 8 of them at 80%) than as the weeks go by keep bringing more and more fast paced workouts into your schedule. It will be possible for you to drop your time 4 seconds but to be honest it won't be the easiest thing you have done. It will take a lot of hard work, on and off the track. Remember one of your keys to success for any type of running is a healthy diet. make sure you are eating plenty of protein because that is what will help build and repair your muscles. I have a packet on sprinting that is crammed with information, like sprinting techniques, weighlifting workouts, and much more. If you would like to read it just let me know and I will send it to ya. Good luck with the 400

Answer 5

I'm not really a sprinter, but I think this excercise may help you:

A fartlek 1 mile run 5 days a week, plus your regular workout should help. In the fartlek, you should sprint (90 percent) the first 200 meters, run (70 percent) the next 200 meters, and so forth, but sprint the whole last lap. It is difficult, but it is also great to do.