I'm trying to lower my 400m time. In essence, I need to lower my 300m and 200m times. What can I do to get faster as a sprinter. I run 50.3 fort he 400m and 22.7 for the 200m. 300m is 38.
I'm trying to lower my 400m time. In essence, I need to lower my 300m and 200m times. What can I do to get faster as a sprinter. I run 50.3 fort he 400m and 22.7 for the 200m. 300m is 38.
Hill sprints. It's possible that you also need to get faster at the 500 though.
...and you need to lower your 150 time and your flying 30 meter time. Welcome to 400 training!
Judging by your PRs, it looks like your issue is raw speed and/or acceleration...
some ideas
-Hill sprints (not long hills -- think short, and think explosive ... 6-8 seconds or so) with full recovery.
-Fly 10/20/30/40's
-Improve your mechanics
-Plus strength training and whatever else your coach suggests you work on
Don't think your 300m time is correct since a 50.3 would require splitting a 37 at the bare minimum.