I ran a 50.21 400 split today. I have never actually raced a 400(I usually do 800). What is that equivalent to in an open 400 where you don't have a running start? (same effort)
I ran a 50.21 400 split today. I have never actually raced a 400(I usually do 800). What is that equivalent to in an open 400 where you don't have a running start? (same effort)
In your case, add 1.5s,
Right now you are likely faster from a standing start than from a block start
I disagree with adding 1.5 seconds. While I was consistently splitting 51 flat in 4x4s (some of which were FAT splits), I managed to open up some of my 500m races in high 51. Considering that I wasn't running 100% all out for the first 400m of my 500's I'm sure I could have run an open 400m at least a few tenths faster if not more.
I'd add anywhere from 0.5 seconds to 1 second. If you were a 10k guy running a 400m, then maybe add 1.5 seconds, but you clearly have speed considering your 50 point split. You'd probably be good for around 51 seconds open, give or take a few tenths.
0.5-1.0s
+ 1 for flying start to blocks, and another .2 for reaction.
.75 unless it is the lead off leg,
AND most important is make sure the person taking the split knows what they are doing. you time the baton for 400m not the person carrying it. so clock starts and stops as baton passes the finish line. if a 3 turn stagger, the second leg clock starts as they pass the 800m start stagger.
I would usually run about the same in a 4x4 and 400 open, sometimes even faster in an open. Mainly because I am more rested (4x4 tends to be after other races), and I try a little harder.