How can I improve my 400 meter time?

How to Get in Shape for the 400M

1. Perform technique drills before every running workout.
2. Interval training workouts two to three days per week.
3. Run at a specific tempo to learn proper pacing during interval workouts.
4. Perform stamina workouts one day a week.
5. Strength train two to three days per week.

What would be the most appropriate workout for a 400 meter runner?

Athletes need to train at speeds faster than race pace, so that race pace becomes their “comfort zone.” Two speed workouts per week are recommended for 400 runners. Example: (6X30m w/370 walk/jog rec.) Train to increase your lactic acid tolerance and base twice a week.

What is a good time for a 400 in track?

According to the USATF website, the average time for a high school male runner in a 400-meter race is 54 seconds and 58 seconds for females of that age group. For the average Joe off the streets, 70 to 90 seconds would be an average time for the 400m. With elite runners running between 45 and 47 seconds.

How do you train for a 400m race?

Weight Room Exercises for 400m Runners. A large part of training for a sprint race like the 400 meter involves running outside. However, building strength and power in the weight room can also improve your performance on the track. A good weight room workout for a 400m runner includes lower-body, upper-body and core.

What is a good weight room workout for a 400m runner?

A large part of training for a sprint race like the 400 meter involves running outside. However, building strength and power in the weight room can also improve your performance on the track. A good weight room workout for a 400m runner includes lower-body, upper-body and core.

How can I improve my time in the 400m?

Focusing on different aspects of the race, Haft has created three separate workouts to score you your best time yet. The start of the 400 meters sets the tone for the race. You want to get off the starting line quickly, which requires plenty of leg drive and arm swing.

Why is the 400m so hard to run?

The 400m is one of the longest sprint events in track and field and even though it is quite longer than the 100m and 200m, it still requires a great deal of power and acceleration right out of the blocks.