I have a questiong about how the 400 is raced. Is it 100% for 400 meters, or is it less than 100% for 300 or so then 100% all out for the last 100 meters?
I have a questiong about how the 400 is raced. Is it 100% for 400 meters, or is it less than 100% for 300 or so then 100% all out for the last 100 meters?
99% first 150m
coast through the next 150m
100% last 100m
OK, thanks, but I'm not sure what coasting means.
I like to run the first curve pretty much all out, I like to coast (lengthen my stride and relax) the backstretch start to pick it up into the second curve and keep accelerating until you can't any more and bust your nut coming home. Thats my favorite way to run. My fastest times though have been racing to 200m and then holding on, it sucks back that last 50m, but I always seem to run faster that way. I have a PR of 46.4 if that matters at all.
One of the better ways to describe "coasting"or "floating" is in comparing it to a car:
Basically, get up to full speed and take your foot off the gas, but don't put it on the brake either. It isn't like you are slowing down, just relaxing and maintaining.
Brutus the Barber Beefcake wrote:
My fastest times though have been racing to 200m and then holding on, it sucks back that last 50m, but I always seem to run faster that way. I have a PR of 46.4 if that matters at all.
I agree with Brutus, this is where i always seem to run my fastest but it dose hurt at the end. I like the mental factor of it you scare everyone else in the field when you take of like a bat out of hell. You can really throw people off their race. The most important thing is that you have to have the strength to hold on. You don't want to be in first thru the first 200m then end in last.
Push
Pace
Position
Pray
Brutus the Barber Beefcake wrote:
I like to run the first curve pretty much all out, I like to coast (lengthen my stride and relax) the backstretch start to pick it up into the second curve and keep accelerating until you can't any more and bust your nut coming home. Thats my favorite way to run. My fastest times though have been racing to 200m and then holding on, it sucks back that last 50m, but I always seem to run faster that way. I have a PR of 46.4 if that matters at all.
what he said. although "relax" may be a relative term in a 400..trying to not bust your nut might be a better term ;-)
Baylor comes through the first 200 at +.9 of their 200 PR. They then push the pace for the 3rd 100, and hold on the best they can through the line.
Depending on your level of training and previous workouts,(have you been running a lot of 200-300m reps at 90-95% effort), try to hit that first 200 at 1-1 1/2s off max, don't slack off in the 3rd 100, then pump those arms and fight off the rig in the last 100.