What should my splits be to run a 50. or 51 in the 400m?

Question

i ran a 52.8 the other day, a PR, after i had run a 54.1 twice in a row in two other meets. I'm a junior in high school and want to get my time down but i have a lot of trouble getting out quickly but have a good kick (i usually start off near last place and finish near first) 100m interval splits would be appreciated :)

Answer 1

12.4, 12.2, 12.6, 12.8

I assume you use starting blocks at the start. Try running the first 200 at equal pace so you don't burn yourself out too early and try and not to make up all of the stagger in the first turn.

When you get to the last 200 try to relax especially your face neck arms and shoulders. People tend to make faces, clench their jaw etc. That clenching wastes energy and starts working its way down the body through your neck into the shoulders very quickly.  They quit swinging their arms. Remember to not bend the elbows past 45°. The longer you can make your arm swing the higher your knees go. Which in turn makes your stride longer helping keep you loose and driving forward.

Answer 2

You want to try to run even splits for each 200. Usually you will slow down 1 to 2 seconds on the second 200.

The first 200 should be about 1to 2 seconds slower than your race 200 time.

Practice running your race pace doing repeat 200s so  you will know how fast you are running and not go out too fast or too slow.

If you are near the rear of the pack then you recognize you are going out too slow.

So, you should go through the first 100 in about 12.0 and hit the 200 in about 24 if you expect to finish the 400 in 50. or 51.

You can adjust  your intervals by changing the number of repeats and the rest periods.

A good work out is to do what we call split 400s.

Start at the common start finish line, and run the 200 at race pace, walk the curve and run from the 300 to the finish line;

walk the curve and run from the 100 to the 300; walk to the common start finish line and run the curve to the 100; walk the back straight and run from the 200 to the common start finish line.

If you run each of these segments at race pace and your rest is the walk only you will feel just like you feel at the finish of the 400.

You can rest for 10 to 15 minutes and repeat the interval.