This at tempo phase both sprints, this is definitely not race phase and not all out effort at all not even close, relatively slow for me both sprints, I am rather running on my own on grass fields I had few kids, I had no reason to run quick here, rather a demonstration print, thanks for watching.

LOL this was 2018, loved doing this with little kids, we are still around, club had survived covid 19, unfortunately this year since the club has started in 2015 for the first time we could not offer Tiny tots activity or activity for the ages 5 to 7 years due to lack of volunteers, this year we are only doing Technical and elite squad for kids 9 years and over and adults, it is fond memories when we look back at these footages to see what we used to do for the community, hopefully we can start tiny tots activity may be in the future, thanks for watching

Hi There, please remember 400M zone based race, 53.8 to 59 sec is no surprised and also back to 53 again even better is also no surprised and within your reach, give yourself time to recover back to 53 sec times, look at the fundamentals of what you were doing for 60M and 100M and 200M when you were running 53 sec and work towards them and you will have 53 sec even better in no time. One thing to remember you can not rush 400M training, you can not short cut 400M training, I train through out the year, no break at all, even on Christmas day DEC 25th 2020 I ran 400M, I kzbin.info/www/bejne/eZWtaKGZmJ6Ea5o 6:30 AM because I don't want to lose my skill that I have worked hard to gain and did not run flat out only 60% of speed on Christmas day, I do train and run off season to maintain my skill set , I know it was hard during COVID 19 lock down, My suggestion to you is plan to train through out the year, off season with less intensity stick to your training program. Another common mistake 400M runners do is they follow the program which is great but they don't run a 400M literally until they compete or competition is available to them, this is so wrong you need to run a 400M at least once every two weeks, I run 400M every week Thursday afternoon , this is beside my training program, training your body for 400M is great but at the same time need to apply training so body know what to expect. All the best to you

@@palmerstonathleticsclubnor2014 I appreciate it. Thank you 🙏🏽

@@palmerstonathleticsclubnor2014 I just ran a 56.40 today it 🤗

@@3lijahhTv That is bloody awesome mate, keep up the good work, congratulations, keep on working through out the year as opposed to training seasonally and remember to run 400M at least every two weeks, you will reach that goal and even better, aim for 51, 52 seconds this is within your reach, all the best

@@palmerstonathleticsclubnor2014 most definitely and thank you for your help and advice

Good luck, plan it and stick to it, you need to be fast but not like 100M using shoulders, with 100M you use shoulders through out the race, but for 400M only to accelerate you use the shoulders, once you are in speed you want, you bound closing the shoulders, it is all about maintaining the speed you accelerated in to not trying accelerate further , that is why you got burned after 100M, you were in 100M mode, even Michael John would not run like that, look at how he runs 400M he built up speed and then all he does is maintain it , how you maintain the speed has different strategies, all the best

@@palmerstonathleticsclubnor2014 hello, I finally got 58.14 seconds, I feel so accomplished right now. All that practice actually payed off. My old pr was 59.57 seconds, now I’ll try and get 57 seconds or 56.

@@Ninetails6o Congratulations mate, well done, I remember when I first got 58 many moons ago and then 56 and eventually when I was 18 I got 48 seconds then another 6 years later I was in 46, I no longer that fast now 51 years old, I found hard to break below 50 second barrier, I was stuck on 50.5 second mark for good two years before I went below 50 seconds. In order to reach 57 or 56 remember you need be at better timing at 200M point when you run 400M, for example if you are on 27 seconds now for 200M when you run 400M, you need to be around 26.6 to reach top end better timing, so speed work is also important as well as speed endurance, basically you need faster 60M and 100M times to better at 200M for faster 400M. All the best, plan to see you in Olympics one day, Sky's the limit, noting impossible.

@@palmerstonathleticsclubnor2014 I got another PR. I got 57 seconds but sucks cause I broke my toe while running it so my freshman season is over but I’ll be able to run summer track in 4 weeks.

@@Ninetails6o Congratulations on 57 seconds, braking the toe no good specially when you run 400M, obviously I don't know the circumstance, but get your coach to check your foot placement when you sprint 400M as you need to have different foot configuration when you sprint 400M to 100M and 200M, you run almost flat footed but not flat footed, knees high. I have no doubt you will be fine in 4 weeks time when you come back, but during off period don't stay inactive do some cardio work in the pool or exercise bike, weight training, sit-ups every second day at least 100, you can do 50 wait 3 minutes and 50 again, good luck

Absolutely 56 sec is very good for age 13, keep up the good work, I did my SB yesterday in training will post that soon with some lessons learned

I'm also 6.3 but 200lbs and i run today for the first time 400m in 70 seconds

79 sec good time for first time and with training you can reduce time a lot above video I am around 66 seconds and I am 50 years old, I have run 400M all my life, when I was below 30 years same distance I used to run around 48 seconds , now I am 18 seconds slower than when I was in 20s. I have run thousands of 400M runs and no matter how many 400m runs you have done each and every run is unique and training for 400M is not only physical training but also metal training, as you probably realized last 60M of the 400M is all about mind over matter , all the best

can you explain why ?! if it's possible .

Brick Wall no it’s not because your pacing yourself. 400m is a full out sprint and that’s a quarter mile

I run 800 400 and 4x4 I'm just saying this from experience and from what all my coaches tell me

I do both and I have never wanted to die more than when I’m done with a 400. 800 comes in third to the 4x4.

Blade to Fire well your wrong. 800m is at a pace while the 400m is a full out sprint

Bruh. Any distance over 900m is the hardest

No. 400m is considered the hardest race. Search it up. That 3000 your talking about is at a pace. 400m race is a full out sprint, and sprinting a whole quarter mile is harder than pacing yourself for not even 2 miles

The 400m is not a full out sprint. It's done with about 80-90% of your full sprinting speed, but because you're almost running all out it's considered a sprint. Trying to run the 400m all out would literally almost kill you, so yes it's extremely difficult, but after trying 400m and 1500m, I can definitely say the 400m is easier. I'm not even going to mention the one time we had a 3000m session in training. Any distance over 900m is absolutely the hardest. Maybe I'm saying this, because of experience, but as hard is the 400m is, it doesn't have come close to the long distance events.

@@kwezimashapa6425 lmao yeah okay 🤦🏻‍♂️ long distance is so much easier, you’re just really slow and wanna make yourself feel good

This was videoed on an iPad so that's why the focus isn't perfect.

Thanks for the comments, now I am regular 1.7 sec for first 10 M, I have had 1.6 sec for this few times for last few weeks, not bad for masters athlete

thank u! :D

Sure just check the medal table and your querie will be answered