I’m a sophomore but never done track before this. I did XC but only ran a 18:44. These past three meets I’ve done the 4x4 and have been stuck at 58 seconds. I usually start so I come out of blocks, any tips on how to improve this? I have a meet next Saturday and want to be around 56
Go out slower.
Hill reps and heavy weights.
1) you probably don't know how to come out of blocks. get rid of them
2) you need to accelerate at 200 and and at 300, you won't actually accellerate but you will slow down less
3) get older. you probably are young and weak and will get stronger with age.
4) unless you are a 400 specialist don't worry about this too much