Overcoming the 400m wall?

Sprinting Discussion High School Sprints/Field Events
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    SsTrack13

    Member since 03/27/2019.

    11 posts. Last post 6 years ago.
    6 years ago 03/27/2019 2:59am EDT

    I’m a senior just starting outdoor season. For some reason this season, I have hit the wall in terms of my improvement. I started our indoor season at about 56 seconds and 7 meets in I’m still hovering around a 54.3. My PR is a 52.1 last year.

    I focused mostly on Specific Endurance this winter, with no reps longer than 600m. I prefer to run the 400m, but my coaches hurdle me everyday, so I have to work out on my own.

    My SR’s for indoor season:

    60m - 7.3

    60m Hurdles - 8.2

    200m - 23.3

    400m - 54.3

    All laser timed.

    One thing I do know is that I often have poor execution of the “kick” at the 150 mark - and any lead I have is lost in the last 75 meters.

    What kind of workouts should I be doing as the outdoor season starts?

  • ThatAverageRunner

    Member since 03/13/2014.

    3,779 posts. Last post 1 month ago.
    6 years ago 03/27/2019 3:02am EDT
    re: SsTrack13

    If you have a 7.3 and a 23.3 then your endurance is either poor or you’re likely going out too fast in your 400m

  • Author, 200 Tips Every Runner Should Know

    fisky

    Member since 05/30/2012.

    9,704 posts. Last post 1 day ago.
    6 years ago 03/27/2019 7:57am EDT
    re: ThatAverageRunner

    The 400m is a very technical race. I don't have time to explain right now, but you are probably kicking too soon, tieing up, and slowing too much over the last 100m.

    You have to learn how to relax over the last 300m and you need to learn how long you can kick. It's probably less than 70m, based on your post.

    Explain how you run the first 40m, the next 60m the backstretch, the curve, and the last 100m. We can help address your technique.

  • registered

    SsTrack13

    Member since 03/27/2019.

    11 posts. Last post 6 years ago.
    6 years ago 03/28/2019 12:16pm EDT
    re: fisky

    I always kill the first 60-70m then transition into a 85-90% stride for about 180 meters. I begin my kick around 250m. I’m usually in good position at 350 but I tend to fumble races at that point

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