Some people who step or step down to a 400 don’t know how run it correctly. 56/1:55. Hahaha. I’ve seen a lot of crappy 4x400 handoffs between distance runners where the outgoing runner is slow shuffling or standing still. Then the incoming runner has to slow down and run more distance or less distance based on the outgoing runner’s ability to do a handoff. Also running a 4x400 after a mile or longer distance may impact their 400 time.
50 for speed types
52 for average
54 for strength