How To Run The 400m

Simply take your goal pace for an upcoming race and subtract 90 seconds per mile. Athletes who want to learn how to run the 400m faster are gutsy because running the open 400m can be one of the most challenging events to race in track and field. Go out fast the first 100 and then float the second 100 easing slightly but still going very hard.
how to run the 400m

Either way in the open 400m or the mile relay 4x400m the track athlete has to have a great combination of power acceleration speed and long speed endurance in order to be successful in this.

How to run the 400m. To improve your start and the initial phase of the race consider running intervals of 50 meters on a track at 90 percent effort with full recovery between each interval. 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. Heres how to harness the power of repetition in your own training.

Here is the 400m race model video you may remember from another channel. That will give them that quick start that is needed. The 400 is often won by the person who slows down the least. A runners start will determine how they finish.

Do not run flat footed. The starting blocks are used so that the runner can push out of them with a strong force. Simplistically the 400m can be broken down into 4 stages but for a greater level of granularity i prefer six. If you want to run a faster 400m race watch this entire video and check out this complete speed training blueprint.

If youre still uncertain as to what pace you should run those 400 meter intervals you can use your goal paceto help guide you. Combine the 400m with four athletes a baton and a heated rivalry and now you have one of the most exciting events to race or watch. The first step to running the 400 meter dash is having a strong start out of the starting blocks. Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal.

Acceleration the start and the drive phase should be executed almost the same as for any sprint. Marathon world record holder eliud kipchoge schedules 400m repeats into his training at least once every month completing workouts such as 25 to 30 x 400m repeats in 62 64 seconds with 30 60 seconds rest depending on where he is in his training cycle. Then really hammer the third 100 near all out effort and then push as hard as you can until the finish.