How can I improve my 400m speed?

400time wrote:

My best is 61sec

I dunno but maybe stride length/flexibility

-Work on top end speed (10, 20, 30 meter flys)

-Work on anaerobic fitness -->100-250 meter interval repeats at target 400m pace, total workout volume about 1000m, so 10x100, 6-7x150, 5x200, 4x250; give yourself 10 minutes between reps - end of the workout will be difficult since you'll have lactic acid overflowing in your legs, but this teaches your body how to handle lactic acid. Do one of these types of workouts every 10 days or so. Progress through these workouts from short to long (start at 10x100, master the workout, then advance up to 6-7x150, etc.).

-Hurdle flexibility drills

-Lifting/Plyometric exercises (hurdle hops, box jumps, depth jumps) that work on explosiveness

TLDR - Speed is your friend

3 x 300m at goal pace with 10 minutes rest. All reps should be within a second of each other. Great 400m workout.

ChiTrack wrote:

-Work on top end speed (10, 20, 30 meter flys)

-Work on anaerobic fitness -->100-250 meter interval repeats at target 400m pace, total workout volume about 1000m, so 10x100, 6-7x150, 5x200, 4x250; give yourself 10 minutes between reps - end of the workout will be difficult since you'll have lactic acid overflowing in your legs, but this teaches your body how to handle lactic acid. Do one of these types of workouts every 10 days or so. Progress through these workouts from short to long (start at 10x100, master the workout, then advance up to 6-7x150, etc.).

-Hurdle flexibility drills

-Lifting/Plyometric exercises (hurdle hops, box jumps, depth jumps) that work on explosiveness

TLDR - Speed is your friend

I was around 60 seconds and speed was not my friend. The OP can do your workout until the cows come home and he's still going to be a slow-twitch guy.