I'm a XC and middle distance runner in college but I'm D3 so naturally the head coach asks if I can run in a 4x400. Here's my strategy.
Get out hard on the first turn.
Tall down the back stretch.
Dig into the turn, keep steps quick.
Coast homestretch.
Step on the gas at the 200m mark until 250m.
Coast, stay tall, high knee drive, to the 340ish mark.
Empty the tank in the homestretch.
Hand off baton and die on the inside of the track.
Any better ideas?
Nervous Nelly wrote:
I'm a XC and middle distance runner in college but I'm D3 so naturally the head coach asks if I can run in a 4x400. Here's my strategy.
Get out hard on the first turn.
Tall down the back stretch.
Dig into the turn, keep steps quick.
Coast homestretch.
Step on the gas at the 200m mark until 250m.
Coast, stay tall, high knee drive, to the 340ish mark.
Empty the tank in the homestretch.
Hand off baton and die on the inside of the track.
Any better ideas?
Go hard from exchange, go harder from 200 out, hardest in last 100.
You're a distance guy? It's a four hundred, dood. Balls out is your best shot
Dude, just sprint for 400m
I was a 5000 runner who was on occasion asked to fill in on the 4x4 relay team. I would go balls out for 150, ease up slightly for 100, and then all out again for 150