I am a sophomore and this is my first year in track. I am interested in the 400m but not in fit for it yet. Any suggestions on what I can do to become more fit and stronger for the 400m run?
I am a sophomore and this is my first year in track. I am interested in the 400m but not in fit for it yet. Any suggestions on what I can do to become more fit and stronger for the 400m run?
change your email to something besides gossip girl
Zero out of 10
How about run around the friggin track a few times.
Daaaaaah
JUST in case you're serious, and you are unable to use Google:
HS season is pretty much near over for most schools (mine is only 3 more weeks), right? Picking up this event now, you have (presumably) very little time to train.
Can you give any indication of yours speeds at other distances? Mile time, maybe? Endurance/speed level? Whether you have any training history?
If you have zero aerobic endurance: just run. Do some tempo runs (~75% effort) for 2-4 miles, some easy runs, whatever.
If you lack strength: hit the gym (squats, plyometrics, lunges, whatever).
If you lack speed: sprint (but don't injure yourself), hit the gym. Short wind sprints of 60-80m for top-end speed, longer for more speed-endurance.
To handle lactic acid buildup/work anaerobically (pretty important for 400m): do 300-600m reps at 80% race pace (whatever you think that is, I guess) with 3 mins rest in between.
Some of this stuff might be inaccurate, but hopefully - again, assuming you're not a troll - it should give you an idea of where to start.
Also hill sprints are great.