I need to improve my 400 this year (Junior) was very uneventful I ran a season best of 52.4 when my PR from sophomore year is 51.92. I was very motivated and I ran XC over summer and fall and then trained for track over winter but I didn’t run good at all and I didn’t even pr and Then at the end of this season I got injured and couldn’t run on my teams relays at state. I’m very frustrated and this year will be my last year of high school and I’m trying to run under 50 for the 400 I know I can do it but I don’t know how. 800m PR 2:08 200m PR 23.4 100m PR 11.8 I don’t know if I should train for more speed or lift more because I haven’t lifted at all for about 10 months. I don’t know if my race strategy is right and I don’t know if I should focus on 400m and 800m because I think I could become a good 800m runner if I actually trained for it and I think it would help my 400m. Really I have no idea what to do so if anyone could help that would be great.
How did you improve your 400m or 800m?
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Sounds like you need to reincorporate lifting. Also not a bad idea to be doing 10,20,30 meter sprints all out throughout the year. So long that you're giving yourself full recovery and not doing long distance sprints for months on end it shouldn't effect you're peak too much.
A typical week for the summer could look like:
Monday: 6x30m sprints 3 mins rest, 4 miles, lift
Tuesday: 10-12 hill sprints, 3 miles warmup/cool down
Wednesday: 6+ mile distance run, strides at 90% effort
Thursday: 6x30m sprints, easy miles, lift
Friday: longer hill reps if possible, or 15x200m fast but not sprinting like 37-40 seconds, 2mins rest
Saturday: easy run + strides
Sunday: lift for active recovery or off, or more miles idk what you do or wanna do.
But thats a fairly typical 800m week to some people
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Work with a coach to refine your race strategy, emphasizing a strong start and maintaining speed through the final stretch. Stay consistent, stay healthy, and trust in your ability to overcome setbacks. With determination and comprehensive training, you can achieve your desired sub-50 400m time.02
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I think you should start with longer runs to build your endurance. Gradually increase your mileage over time to improve your aerobic capacity. Combined with interval training is crucial to improving race-specific speed and fitness. Include exercises like 400m repeats, 800m repetitions, or a combination of shorter and longer intervals. Focus on running faster or slightly faster than your target race pace.03
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20 mile long run at 120 bpm.
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