Conversion from 200m to 400m

A pretty accurate formula is:

Run an all-out 400m.

Divide by 1.00.

Don’t see the need for a smart a$$ answer. The meet is Friday so that’s why I’m asking to get advice on how to run it. But thanks :)

My fastest time for 200 is a 23.7 and my 400 PR is 54.21 so I’d say anywhere between 52-54 is realistic.

Hesitate in start blocks (0.025 to 0.050) seconds. A false start in 400m is not acceptable. You will have to develop a feel how to pace out the first 100m. Many race the first 100m in a 400m app. (0.25 to .50) seconds slower than first 100m of a 200m sprint. Some 400m athletes sprint all out second 100m of 400m. Other 400m athletes continue to pace it out (0.25 to .50) seconds slower than 200m sprint for second 100m. Most 400m athletes manage deacceleration the second 200m. Pay close attention to your running form, especially second 200m. It will be helpful to video tape yourself racing (or have someone tape you). Watch race in slow motion. You'll get a feel for 400m before mid-May. I wish you good success!

200mTo400m? wrote:

In a dual meet I ran a 23.8 200m, what would be my 400m? I’m a sophomore, 5’10, 135lbs. I ran a 400m indoors at 57, but this was in February. Any idea or advice on how to run one as I want to run a 53 if possible for my 4x4 team.

Take your 200 time x 2 then add 5 seconds.

23.8 x 2 = 47.6

47.6 + 5 = 52.6

What is your fitness like? Could you finish a mile in 5:15-5:30? or more like 7:00? Are you out of the blocks quickly or do you run people down in the second half of the 200?

Could range anywhere in the 5x.xx you didn't give us quite enough info

Hdfgh wrote:

200mTo400m? wrote:

In a dual meet I ran a 23.8 200m, what would be my 400m? I’m a sophomore, 5’10, 135lbs. I ran a 400m indoors at 57, but this was in February. Any idea or advice on how to run one as I want to run a 53 if possible for my 4x4 team.

Take your 200 time x 2 then add 5 seconds.

23.8 x 2 = 47.6

47.6 + 5 = 52.6

I always thought it was 4 seconds?

You are correct. Four seconds for most athletes. 60 yard/60m sprinters need five seconds.

Houston McTear wrote:

You are correct. Four seconds for most athletes. 60 yard/60m sprinters need five seconds.

Less for middle distance runners.

I can barely run a 24.8 but have no problems running 52.5

Thank you, I think I'm going to go all out for the first 50m or so. After that initial phase I'm not sure on how to run it.

Also, I ran a 37 300m today in practice for a workout... not sure why we did a hard workout before a meet on Friday but yeah.

I did XC last year and my best mile was a 5:28. this year I was injured with a stress fracture so I missed it. I think I can run at least 5:40 right now but my endurance isn't amazing compared to others, obviously.

As for the blocks I'm out quick. I usually slow down a little the last 30m which I'm trying to change. I noticed from a video I don't use my arms a lot so I need to use them more.

37 300 is pretty good. You have good speed as a sophomore.... at best I'd say 51 high - 54 at the very worst. My guess is you'll get around 52 by the end of the season. I ran a 39 300 before and have ran a 54... but I'm a 800 guy.

Download the IAAF Scoring Tables if you want the equivalent 400 performance.

https://www.iaaf.org/news/iaaf-news/scoring-tables-2017

23.8 and 37.0 point to 400 relay leg of 53 high-54.0 if you speed endurance is strong . Your 57 indoors and your comment about not holding form in the last 50 indicate you are weak on speed endurance so your teammates should pencil you in for a 54.5 leg.

200mTo400m? wrote:

I did XC last year and my best mile was a 5:28. this year I was injured with a stress fracture so I missed it. I think I can run at least 5:40 right now but my endurance isn't amazing compared to others, obviously.

As for the blocks I'm out quick. I usually slow down a little the last 30m which I'm trying to change. I noticed from a video I don't use my arms a lot so I need to use them more.

Then I think you could break 54 in a open 400 which means, yes, you can run 53 in a relay (Remember you get a running start in a relay) Your fitness/endurance isn't going to catch the distance coaches attention obviously, but theres a chance it's at least as good as and maybe better than a few of the other sprinters running your times. Remember to focus on form over the last 150, I see 400 runners look like @ss running down the homestretch all the time.

Ended up getting a 400 open of 54.5 and a 4x400 split of 53.6

200mTo400m? wrote:

Ended up getting a 400 open of 54.5 and a 4x400 split of 53.6

Thanks for getting back on the board reporting your results

congratulations keep on working hard this season

Who knows? Running distance helps in terms of general fitness, at least you arent fat, but the specific endurance is more important in the 400. Its highly anaerobic combined with high end aerobic, youll hit your max oxygen consumption about 200 in. Dont let distance runners having seemingly good conversions from 200 to 400 fool you, this is relative to having slow acceleration which slows down the 200 more. Look at the world record in the 400, he didnt run the last 200 that fast, he ran it fast for someone who ran the first 200 so fast. Specific endurance. So who knows? But start in about 24.8 effort, with the first 50 almost as fast as if you were running the 200. Ease back the throttle slightly that next 150, last 200 burn baby burn! that is turn your legs over youve had 150 to relax and hit your stride, now get to the finish before you tie up.

Thank you! My goal is to at least run a low 54 or better in the open.