I run the 400 in track, how can i get my time down from a 57?

Spring track is coming up and I want to be a lot more competitive this year. I am 17 years old and a junior in high school. From indoor track my best time for 400 was 57 and I know I can get that down with the right workouts. Any advice would be appreciated.

whiteoakart7 years ago
So, how did you do with your goal?
harigast8 years ago
one thing that sometimes get overlooked is form/technique. have someone record you and watch it then compare it to world class runners. if you already have good form then, just like anything, its all about repetition. to keep it short an outline of a 5 day a week plan would be running 8-15 reps(practice races) starting the first day with nothing more than 100m, working on technique and starts. by the end of the training week you should be running you reps. at least 200m stepping up to 500m(600m if you feel frisky) ie: 200m-300m-400m-500m-600m-500m-400m-300m-200m. if you really want to go for the gold. its more complicated with sprints and rolling starts etc.
Stride length and frequency are the basics for any running event. No one can run the 400 all out from start to finish! Good pace judgment is a must.
Tis site has lots of info on running the 400 and training for it -> http://www.brianmac.co.uk/sprints/tp400.htm