Help With Speed

[MeadeSprinter07]

I'm a 400 runner and im tryin to do some speed work to increase my overall speed to help me bring my time down. I have decent speed but i know that if i worked on my speed then it will make me a better 400 runner. Does anyone have any suggestions or workouts that i should do to get faster?

[elcaballo]

If you have perfect endurance and jsut need speed, run 50 meter sprints as fast as you can, and do a bunch of those. Your 400 will only get faster (speed wise) if you train faster, so do that. If you need endurance, harder workouts with greater distances will be necessary

[remiks]

I'm a 400 runner and im tryin to do some speed work to increase my overall speed to help me bring my time down. I have decent speed but i know that if i worked on my speed then it will make me a better 400 runner. Does anyone have any suggestions or workouts that i should do to get faster?

Speed Work:
3x30m; 3x60m; 1x150m. FULL RECOVERY in between reps. Maybe 2 min or more between the 30s; and I think about 5 between the 60s (a little longer before the 150.)

[SUPERSPEED]

Speed Work:
3x30m; 3x60m; 1x150m. FULL RECOVERY in between reps. Maybe 2 min or more between the 30s; and I think about 5 between the 60s (a little longer before the 150.)

If you want to increase speed i would do that same workout that remiks posted. The 30's will work on your accel, the 60's top end speed and the 150 will show your speed endurance.

[Sprints07]

3x200's full rest 3 times a week for speed. 3x350s 4 times a week for endurance. To get your time down Id work on your starts and first 100m also. When your run the 400 no matter what try to accelerate through the exchange zones, this will help propel you into/out of corners. it helped me a lot.

[holydiver]

the easiest way to get faster is to get a stronger core.