400m training

[bloom_in_KC]

Hi, I'm 17 I just entered my senior year of high school and i'm a 400m runner. My PR is 58.65. I was wondering if any of you think it would be possible for me to run a 55 before the end of the school year. And if yes could any of you give some training tips to cut my time down.

Also could anyone tell me how good my time is compared to other girls my age.

Thanks,

[boon322]

Hi, I'm 17 I just entered my senior year of high school and i'm a 400m runner. My PR is 58.65. I was wondering if any of you think it would be possible for me to run a 55 before the end of the school year. And if yes could any of you give some training tips to cut my time down.

Also could anyone tell me how good my time is compared to other girls my age.

Thanks,


its definately possible... but im sure somebody on here will explain to you better what kinda work you would have to do... believe me its gunna be alot of work, but as long as you believe you can do it anythings possible

[Speed-driven]

Hmm, So your a Girl i take it..? and 17 senior..hmm

Well, a 3 sec improvement is possible. But, You can't expect to make a 3sec improvement without a bit of extra work. I'd say start training now, or about 3-4 months in advance prior to your season. For reasons of building up strength like in the weightroom. For building up endurance and speed. And plus it gives you more time to pace yourself for improvement.

Weight training is very important obviously. Get a little bulky, with less reps more weight. Then after about a 3-4 week span. You should focus on definition for less weight more reps. This helps u keep your weight down and strength up. Too much bulk can slow you down in a 400m.

On your training days that are less intense do sprints then distance. Distance running is important to a sprinter. But frequent distant running is insufficent. You can only get faster by running fast. Not by running longer. But running distance helps endurance for a 400m. You dont have to do extreme amounts, but id say like 3x800 at 70% effort. Or a 3-4mile run about 60% effort. Some people say 600 are the longest you need to run. If you feel that way as well you should try 2x600, 3x200. Thats a hard workout, but a short one. Being as fast as possible to see better results is key.

Speed training is usual done in 3 sections.

1) Short distances 50-60m ( all out for speed)
note: [first 60m]

2) various workouts of 150m or 200m. Ex: 8x200m (rhytm)
note :[fast pace, speed build up portion of 400m]

3) longer workouts for your finish. Ex: 2x450m or 2x600 ( finish )
note: last 70-100m all out finish

Note- Some people like doing 4x300. It's a good workout


Well, hope that helps a little bit. WHen you improve bit by bit, i think your confidence will raise, and you'll be even more deteremined for a 55. Which will help you strive for your goal. Good luck

[SUPERSPEED]

Yea 4-5x300 is a great workout for a 400 meter runner with 2-2:30 minutes rest. It's a great way to condition the body for 400 meter running because you buildup lactic acid, which occurs when you run over 40 seconds, and this happens when you run a 400. Since you are a 58 runner, your time will be over 40 seconds when running the 300's. Later in the year it is good to do maybe 2-3 300's at a faster pace and more recovery.

[Sprints07]

Work on your core a bunch, that will drop your time, and do squats, a lot of them. Work on form, and try to relax. Oh and work on your breathing that helps a lot too.

If your a Sprinter 400 runner, then work on starts a bunch, also work on endurance, and do some speed stuff too.
1 day-
4X350m with 3-5 minute recovery, go like 90% But kick the last 100 hard
then stretch a WHOLE bunch.
2nd day-
10x60m with full recovery as we are working on speed in this workout.
Then do stairs, Iam guessing your smart enough to know how many to do.
3rd day
8x practice starts go like 40 meters
3x300 first 2 like 2 seconds below full speed, then last one all out.
Make sure you lift a lot, and work on your core a bunch too.

Oh and you live by me lol

[rhssprinter]

Do you guys think it would be possible to get from a 66ish 400 down to like a 59 this season? I have been running every day and just want to know what I should do more? I only ran the 400 once and am usually a 100/200 runner but I love the 400 and really want to excel at it.

[remiks]

Do you guys think it would be possible to get from a 66ish 400 down to like a 59 this season? I have been running every day and just want to know what I should do more? I only ran the 400 once and am usually a 100/200 runner but I love the 400 and really want to excel at it.

What are your 100/200m prs?

Sprints07- Are those workouts to be done on consecutive days? It would be pretty taxing on her if that were the case.

[Sprints07]

No like number 1 is on like a monday, 2 on a wednesday, 3 on a friday. 1 day rest in between each. I forgot to say that lol

[Speed-driven]

its sucks..guys who run 66 can run 59 easy..just get in shape..and start training with a friend who runs like 55..and 59 is easy to reach after like 3 months training though..for a girl...they really have to push themselves hard. i guess it be equivalent from a guys 56 to a 49..and we all know how thats a bunch to cut down.

[SUPERSPEED]

Do you guys think it would be possible to get from a 66ish 400 down to like a 59 this season? I have been running every day and just want to know what I should do more? I only ran the 400 once and am usually a 100/200 runner but I love the 400 and really want to excel at it.

If you only ran the 400 once, i think you will most certainly improve the next time you run it. Who knows what you can do, im sure if you train for it you will surely see improvement.