is it possible to lower my 400m to sub-50 in one year?

How many miles per week and at what intensity? I can't answer that question until you give me the answer(s) to that question.

lift wieghts and fast one or two miles...look up clyde hart training for baylor, he helped a high school buddy of mine for from 52 to 48 in one year

Thank you. If there's anything else I need to inform you, just tell me.

Right now, I'm doing 25mpw but i'm working up to 50 mpw by, like, early August. I'm going to be running XC as well as Indoor, btw.

What exactly do you mean by intensity? I usually do a relaxed 3-4 mile run in the morning, squats/deadlift/bench on mon/wed/fri, then regular XC practice tuesday-thursday.

Depends on physical maturity.

If you're a man-child who's sported a beard since middle school, there's a roughly 0% chance of you drop any significant time off your mark. Genetics played you a card and you've dealt it. Now deal with it.

If you're a late bloomer just sprouting his first chest-hair, there's hope. There's really no telling what's in store for you. I was one of these types and in 2 years went from JV to more all state medals than I have fingers to count them with. All you can do in this situation is keep training hard and hope your genome has an ace up its sleeve.

interested runner wrote:

I'm a 400IH runner with a flat 400 at 56. I want to aim for a sub-50 flat 400 for more confidence in my ability to run the 400IH and give my school my final effort to win them a trophy. Is it possible to go from 56 to sub-50 by june? My 400IH time is 60.

It's not possible if you are the coach. Talk with you school coach on Moday

The first thing to do to run a fast 400m is to stop counting your training in miles. That's what distance runners do, and the 400 is not a distance event, it's a sprint. Just remember, as an absolute minimum to run sub 50 you need to run a sub 25 200 (and that's assuming you can run a 400 even paced, which would be highly unusual), and you ain't gonna develop speed doing XC training.

interested runner wrote:

Thank you. If there's anything else I need to inform you, just tell me.

Right now, I'm doing 25mpw but i'm working up to 50 mpw by, like, early August. I'm going to be running XC as well as Indoor, btw.

What exactly do you mean by intensity? I usually do a relaxed 3-4 mile run in the morning, squats/deadlift/bench on mon/wed/fri, then regular XC practice tuesday-thursday.

Drop the mileage and take up the Clyde Hart program as suggested above.

Former NCAA Finalist wrote:

Drop the mileage and take up the Clyde Hart program as suggested above.

Seeing as I'm going to be running XC as well, how could i fuse XC training with 400m training? I'm going to be running XC practice with the track team at my school. Man, this is going to be tough.

bump

Lift weights. Lift heavy.

do 8x200m once a week with 2 minute rest. Get faster as season goes on

do 500, 400, 300, very fast, 8 minute rest

do 2 mile runs, fast

do 8x100, pretty quick, tons of rest

do 10x100 slow with little rest

do 3x600 slow with little rest

Do 6x150, very fast, give yourself rest

Basically you need to improve your 200m speed but also endurance. Fine a perfect balance of speed and endurance. Many people suggest Clyde Hart but they are wrong. Clyde Hart takes guys who have run 20.9 and makes then run 44. You need to make yourself run 22.9 then break 50.