Everything Track and Field Discussion Forums

Hi, I'm currently a freshman doing the 200m and 400m this year. Apparently my varsity 4x400m team might go to state, and I was wondering how I could lower my 400 time, which this training would most likely help my 200 time too. Here are my times from 8th grade

200m: 25.9

400m: 60 seconds *I only did the 400 once and I didn't run it right, I easily could've ran like 55-57 had I not tried to sprint the whole thing...Almost had to walk at the end...(fail)*

Also before judging me on these two times...I have never used sprinting spikes *I'm using them this year* so what should I do and do you think I have a chance

You have an excellent chance. One of the best ways to improve times is to do 300 reps at full out sprint. See what you can get out of that. Also 500 reps in practice. Have your coach or a friend time you and set a goal for yourself. For example, at the 2nd turn in your 400, you want to be at a 26-28 secs for a good time. Have someone at that turn with a stopwatch tell you if you need to speed it up, keep the same pace, etc.

Another strategy that i have used with my 400 runners is having them race the 400Relay team. Your goal would be to beat or keep pace with the relay team. Do this 3-4 times with full recovery inbetween. This is an EXCELLENT workout.

This note is too short to cover all the training for the 400, but here are a couple of extremely important concepts to know. First, running fast requires delivering force to ground. Strength training and speed workouts are important components of speed training. Strength training can be done with high weights and low reps. The dead lift is an excellent lift for sprinters. Speed workouts should be anaerobic alactic with full ATP recovery. The sprints are short, usually 30 to 70 meter fly-in sprints, and long recovery, usually three to five minutes.

The book "Underground Secrets to Faster Running" by Coach Barry Ross is an excellent resource. Also, you should measure every sprint of every workout and keep a log to record your progress. Remember, what you measure, you improve. We use the Freelap Timing System because it is fully automated, accurate, and easy to use. When doing speed workouts, we do not prescribe a fixed number (e.g. 10 x 30 meter fly). Instead, we time each sprint, and shut them down when their time increases by more than 5%. Using this approach, all the sprints are high intensity and high quality.

Best,
Christopher