400M training

1:03 is around 15 sec per 100. You gotta train at that pace. Start by doing 2x4-5 100m with 3-4min break at that pace. Do that for a few weeks, then start doing 2x3-4 150ms at that pace, then you move up to 200m at that pace, adjust the recovery to about 5-6mins between each and 4-5 of them. If you do that and some jogs and pure sprint work it shouldn't be a problem.

Oh and the workout doesn't need to be done more than once a week. You can easily manage it with 2 hard workouts a week: 1 of the ones with the 400 pace and another with some all out 40-60m sprints with good recovery to work on your max speed. The rest can be easy jogs.

My best 100m time is 15 seconds

Improve basic speed. 6x30 meters ALL OUT with 5 min rest in between each one. Do this once a week, preferably with little else to do that day.

Part of your improvement will happen as you grow into what I assume is your very lanky body. Don't worry about that now, literally will happen in its own.

This sounds exactly like me except I sucked at everything except the mile. My 400 time was never under 69 till December when I started doing 5x60m w/5min rest once a 2 week period,strides and one hill sprint workout a month.

I can run 58-60 now. Still the mile is my sweet spot and don't forget a lot comes from 5-6 months of puberty. Next year in HS I guarantee you will break 60.

Heres a quick plan for you to follow till you get more advanced:

M:30 min easy run + 6 strides getting faster to near all out last two

T: 25 min easy

W: Stride 100, walk 100 x4

T: 5x60m w/5min rest, 15 min jog cooldown

F: 15-20min jog

S: Off

Sunday: Same as wednesday.

what should i do when im advanced? thx btw

I'm not affiliated with Latif Thomas, but he has an excellent summer training program for sprinters.

Google: Latif Thomas summer speed

Ignore previous posts, those are terrible workouts for a 400. Keep it simple to start 6 x300m broken down into 3 sets of 2. Your sets will be 300, walk straight across and go again. Then 6 min rest in between sets.

There are obviously much more complicated workout plans to go with, but this is a good starting point.

Dr. Detroit wrote:

Ignore previous posts, those are terrible workouts for a 400. Keep it simple to start 6 x300m broken down into 3 sets of 2. Your sets will be 300, walk straight across and go again. Then 6 min rest in between sets.

There are obviously much more complicated workout plans to go with, but this is a good starting point.

This.

About as near as you're going to get on a board full of fun runners and joggers.

The great thing about 300s is you can also vary the pace, do sustained speed, and accelerations. But for now this is good enough.

Its all going to come down to keeping it together when it gets uncomfortable. Not how fast you can run 30 m.

oboeplayerpickle wrote:

Dr. Detroit wrote:

Ignore previous posts, those are terrible workouts for a 400. Keep it simple to start 6 x300m broken down into 3 sets of 2. Your sets will be 300, walk straight across and go again. Then 6 min rest in between sets.

There are obviously much more complicated workout plans to go with, but this is a good starting point.

This.

About as near as you're going to get on a board full of fun runners and joggers.

The great thing about 300s is you can also vary the pace, do sustained speed, and accelerations. But for now this is good enough.

Its all going to come down to keeping it together when it gets uncomfortable. Not how fast you can run 30 m.

I shall take the time to respectfully disagree with both of you. The OP's problem is that he has no speed or strength. Speed endurance can come later. OP, you need to look up "5x60m with full recovery" and do some light weightlifting. You will gain strength with that and with puberty. Once you start racing 400s then you should work on speed endurance. 200s and 300s at 400 pace with medium recovery will be good then. If you can get to 29 for a 200 then you are ready to break 63 in the 400.