Question on 400m race.

[southjerseyrunner]

I ran the 400m. I'm a junior. This year at penn I split 51.1 in our 4x400 and 51.4 in an open 400 in one of our dual meets. i'm looking for something to take me under 50.0. i like our training program that our coach has for us. many speed work outs. but i was wondering if i should be doing some distance. should i run a couple miles after our workouts. i ran xc. wasnt that good. ran 17:40 but after cross country i went right to sprinting. any ideas of what to do so i can reach my goal of breaking 50 in the open 4?

thanks

[gazzelle5]

are you already lifting weights?

[TonyHurdler]

well, how do you run it now? You need speed especially if you are not dieing much at the end, but for a lot of 400 runners they just need interval-type speed training, hill intervals, multiple 200s with little rest or some such.

[southjerseyrunner]

i lift weights four times at the start of winter track and throughout. now its not that much cause of dual meets and big meets. i cant really pin point the one point of the race i slow down on because if i could it would be easy to solve but i think its probably the second 100. i think after going out hard on the first turn i settle into the back straight away to much. mostly im worring about buring my kick and having nothing left. in states in winter i ran the 400 and would of placed in the top 5 but i went out really to hard...led the whole through and on the last turn got tripped up, stumbled, and my legs gave out.

[remiks]

i lift weights four times at the start of winter track and throughout. now its not that much cause of dual meets and big meets. i cant really pin point the one point of the race i slow down on because if i could it would be easy to solve but i think its probably the second 100. i think after going out hard on the first turn i settle into the back straight away to much.

Well, when you hit the first straight of the 400, you shouldn't be slowing down. Instead, try maintaining your speed from the first turn. If you break stride, you're gonna slow down. I've made that mistake plenty of times. What's your fastest open 200 time? Our coach usually tells us to go out about 1.5 seconds slower than our fastest time in the deuce. Then we usually start driving harder on the 3rd turn, and then bring it home the last straight. How's your form on the final 100, because that could be hindering your performance too.

[Kryx]

51.4 in a dual meet... I'd say you're already under 50. Just wait until you start tapering for the end of the year. You'll get it, just go all out the first 50, then pretend its a 300. That last straight will feel like hell, but it'll be worth it.

[fastfemale7]

On the last 400 make sure you hit the ground fast and pop them right back up. for 400's our coach says after you come around that last curve just pretend your running on hot plates! I remembered that last week at a race and I ran the fastest 400 all year in 60.4(for a girl of course!). Also be a leader in workouts. 400 meters is believed to be the hardest race and only the physicaly tough and mentaly tough people can do it and do it well!

[one_more_hurdler]

the 400 and the 300h are the 2 hardest races in high school track. in the 400 you should take it out really strong. running the first 100 like 95%. then at the 300 jsut hold and keep up your speed for the next 100. then its just balls out with 200 left. and yeah, 51 is good now, just wait till state.

[Sully 800]

400 meters is believed to be the hardest race

not by most people.

[mD159]

agreed. i run both 800 and 400 and the 800 is way harder. When i ran my pr of 51 in the 400 it wasnt as hard as my pr in the 8

[boon322]

800 is alot harder than 400 and 400 is alot harder than 300h... but 400h takes the cake no doubt

[Fraek]

800 is alot harder than 400 and 400 is alot harder than 300h... but 400h takes the cake no doubt

Exactly, you can't argue with that

[fastfemale7]

I just ran the 800 for the first time in my entire life and I have the 2nd fastest split on our team this year...and lets remember i am a sprinter....so I still stand by my statement when i say the 400 is harder!

400-60.2
800-2:22

[Fraek]

I just ran the 800 for the first time in my entire life and I have the 2nd fastest split on our team this year...and lets remember i am a sprinter....so I still stand by my statement when i say the 400 is harder!

400-60.2
800-2:22

Maybe for you the 400m is harder, but for the other 95% the 800m is much harder.

[mowgli07]

the 400 and the 300h are the 2 hardest races in high school track. in the 400 you should take it out really strong. running the first 100 like 95%. then at the 300 jsut hold and keep up your speed for the next 100. then its just balls out with 200 left. and yeah, 51 is good now, just wait till state.
you obviously have not run the 800 if you think the 400 is hard well if you run the 800 correctly 300m kicks arent easy ya know.i think the 400 is more fun than it is hard anyways.

400m 54.8
800m 2:05.5