Sub 49 in the 400?

Your tactics are actually quite sound. You have the speed, I know because I was 22.5 at 200 and made the 48. You don't need to be faster at 2.

Breaking this down, your problems are:

a. Lack of speed endurance. You need to pick up ~0.3s in the final 50m.

b. Your definition of "float" down the backstretch. You need another ~0.2s there.

Usually 100/200 runners tend to go out a bit harder than 200/400 guys but die off more dramatically the last 100. So instead of the classic sprint, float, accel, try pushing that 50-150 stretch a bit harder and work on keeping form through the finish.

If I remember. Correctly, Ashton Eaton said when he ran his 45 flat his plan was sprint, float, accell 200-300, and keep good form and breathing the last 100m. You could try that as well.

Either way, 400m is a weird event. You could be stuck in the 49's and then get into a really fast heat and pop a 48. Just keep working and it will happen.

You've got the speed.

You'll need to hit your first 200m around 23.5 - 23.8 (optimally).

As long as you can get through 200m at that pace as economically as possible, then it's just focusing on "re-accelerating" into the final 100m. "Lift" your knees by exaggerating your arm motion, and limit your deceleration as much as you can as you tie up.

You most likely need some special endurance work. 300's at 95-100% of 400 pace with full recoveries. 500's or 600's at 90% of 400 pace (full recovery, only a couple repeats). 200's at opening pace in sets of 2 with 1 minute recovery and full recovery between a couple of sets.

Those kind of workouts will allow you to "die less" than you otherwise would. It will be uncomfortable.

observeroftrends wrote:

Your tactics are actually quite sound. You have the speed, I know because I was 22.5 at 200 and made the 48. You don't need to be faster at 2.

Breaking this down, your problems are:

a. Lack of speed endurance. You need to pick up ~0.3s in the final 50m.

b. Your definition of "float" down the backstretch. You need another ~0.2s there.

How would you recommend going about the float? Is there an ideal time I should shoot for for the first 200?

Fantastic job already. Now, just recall that you cannot literally accelerate at that point in the race, so you will want to be pushing it more in the middle half (100m-300m) of the race while, yes, trying to keep your form relaxed, before as said above, exaggerating your form, lifting the knees higher for the finish. You'll get there because your race strategy and toughness at this distance have room for improvement.

[quote]Long Sprint Guy wrote:

You'll need to hit your first 200m around 23.5 - 23.8 (optimally).

I usually come in around 24 for the first 200. It's not an issue to hit 23.5 but I always feel like anything faster than 24 is too fast. Why would a 23.5 be optimal? Thank you for the response

I think your race tactics are more of a distance runners way if running the race.

As a 200m sprinter, treat the race almost as a 300.

Hit the first 200m in sub 23s. Work hard around the curve then hang on for dear life.

You are supposed to die in a 400. Give yourself a chance of 48 by covering 300m in 35s.