How do I bring down my 400m time?

run it like a 200 and hold on

J.Nycole wrote:

I'm a freshman and I run and 69 I know its bad but I want too get it better, Any suggestion on how to bring it down or the proper technique too run it correctly.

1:09?

Find another sport.

1:09 for a freshman girl whose been on multiple injuries and has put in too much time to track and u want me too find another sport I think not lol

Strength-both general and running.

To run a 400 you need:

1. Good speed - find a strength coach to work on your acceleration and top speed, including form.

2. A good strength program, working the right areas. This includes push-pull, hills, plyos as well as work i n the weights room.

3. Yes speed endurance. Build this up gradually. You need to be able to run the training sessions at the speed you want to run the 400 in a race.

4. Some overdistance work and aerobic work. A solid 20 min run once a week in base. I think in the last 3 months some hard 800 work once every 10 days or so has benefit, but you have to be able to handle that work or it won't help you.

You need a well balanced program. Do you have someone to do this for you?

first time ever doing track 67s as a junior (beginning of season)

62s (end of season)

now running 51s (Freshmen uni) but with low 23 200's

eyy lmao

What are you doing now?

J.Nycole wrote:

1:09 for a freshman girl whose been on multiple injuries and has put in too much time to track and u want me too find another sport I think not lol

I suggest you figure out why you are injured so much first. I am being serious here. Maybe you are training too much or poorly and getting injured because of it.

luv2run wrote:

J.Nycole wrote:

1:09 for a freshman girl whose been on multiple injuries and has put in too much time to track and u want me too find another sport I think not lol

I suggest you figure out why you are injured so much first. I am being serious here. Maybe you are training too much or poorly and getting injured because of it.

This.

While 69 isn't elite for a freshman, it is a good start especially if you've been dealing with injuries. First step to long term improvement is to identify what is getting you injured and fix it. Second step is building general strength and athleticism. After that, focusing on event specific training and learning how to properly run the race.

Question: what is your fastest effort for 200 meters? Or 100 if that's all you have.

Basic speed is an indicator of how much you can realistically improve. For example, if you can run a 200 in 28 seconds all out, then you have quite a bit of room for improvement. If your 200 time is 31 at full effort, there won't be significant improvement.

with hills (10-15%) at 85-95% effort:

12x100m or

8x150m or

6x200m

Check out the Latif Thomas article here:

https://sites.google.com/site/vpcogsprint/coaching-info/400m-the-long-sprint

Google: Jay Dicharry Bodybuilding.com.

You will find a good article there about injury prevention for runners.

truth tellar fellar wrote:

first time ever doing track 67s as a junior (beginning of season)

62s (end of season)

now running 51s (Freshmen uni) but with low 23 200's

eyy lmao

No one on this board cares about your ego.

OP, 69 for a female freshman isn't bad at all, just ask your coach about improving your speed. As far as running the actual 400, start the first 100 at a stride pace, down the backstretch start speeding up, and with 200 to go just take off at a dead sprint; empty the tank. This strategy is huge, my PR was a 64 freshman year because I would bolt off the line as fast as I could and be dead in the last 100. When my coach had me do this strategy I dropped a 57 solo. Its all about how you conserve your energy at first. Good luck.

First,

"1:09 for a freshman girl whose been on multiple injuries and has put in too much time to track and u want me too find another sport I think not lol"

This is the attitude that will someday let you break 60.

The questions are:

1. Why were you injured?

2. What times do you run for other distances?

3. What training have you been doing?

J.Nycole wrote:

1:09 for a freshman girl whose been on multiple injuries and has put in too much time to track and u want me too find another sport I think not lol

By your logic, if I had spent $1000 on lottery tickets and never won, I should keep buying them so as to justify the amount of effort I've already invested in a fruitless endeavour.

No Jamin. Your lover life is a better example. Your attempts have been poorly thought out and poorly executed, resulting in injury and never even getting close to 69. You continuously tell us how you are going to give up women but don't and keep whining about it.

J.Nycole has the right attitude and we can help her figure things out if she will listen.

Well you have to work on your speed. I mean flat out arm pumping speed. Crank out 150m or 100m sprints all out. 150m x 10 maximum effort 4 minutes of rest between reps. You also need some speed endurance so I'd recommend 200m repeats at around 75% effort. 12x200m at 75% 90 seconds of rest in-between. Also run every day for 30 minutes.

I know high school soph guys already running in there 49s

Injury was from hurdles not running my 400, I just ran an 68 and have a meet this Saturday and wednesday