Thank you! A team mate of mine is a distance runner and can run the 4x400 kind of even. I think he split a 51 high and came through the 200 at like 25. But his best 200 is a 24.xx. I did a similar strategy for my 54.5 open, the first 50 I went all out and I was controlled the next 100m. As I got into the turn I started focusing on really pumping my arms but my coach said it looked like I hit a wall at the 250m mark. The last 100m was slow but I definitely think I can improve that.
It really depends on your background.
As a mid-distance runner, my 200-400 progression is 28.3 and 57.9, which makes not even a 2 second gap. However, as you might see during the track season, there are plenty of 24 second 200 runners out there who would struggle to break a minute in the 400.
Go out in 26 (2 secs off on), stay smooth, hang on to 28...54.
If you go out faster, you will suffer more and run slower. Of course this could amuse the audience if you really overdo it.
Isn't this from a year ago? I mean, it's fine if he is still on here, but he probably isn't. Just sayin'
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