Whats the perfect 400m practice?

Question

i need lik a complete schedule pleaseee..

and i run a 55 second 400.. is tht good im going into soph year in hs and i probably got faster cuz ive been training

Answer 1

Ladders are great-

  100 M full out

  200 M full out

  300 M first 150 full out, last 150 coast

  400 M first 100 full out, second & third 100 coast, and finish strong last 100 M.

  Do this a total of 5 times, break between each set of 100-400 Meters.

  Also, on every other day- weights are great. Burpees, Lunges, bench presses and pull ups are great for strength!

On the days you lift, ab workouts are great also. Core strength is VERY important for a runner, especially a sprinter!

  You should be in shape in no time =]

Answer 2

ha i dont even work out andi run 52s