How To Get a Faster 400m Time

[@clintonatua2887]

Thank you. I think this is what I need.

[@OutRightFitness]

Glad this video helped!

[@AniketKathar]

Hello coach I am also 400m runners sir will you plz upload a video on weekly training plan for 400m athletes 🙏🏻💗

[@OutRightFitness]

Weekly training plan for a 400m athlete is a complicated thing. However, your weekly plan should include strength/ply training as well as working on speed and speed endurance, drills, flexibility during your track sessions.

[@DominicR-y5d]

Love your advice. My question: For that 52 runner you mention, how many 200s and how long rest between them race pace? ( 25 or 27s each?)

[@OutRightFitness]

The workout could be between 2-6 reps with full recovery between reps/sets of about 5-15min rest. You’re focused on quality runs so those 200s would be fast. To make sure the goal of workout is met, to be consistent with those fast times, and not turn into an endurance workout, you need full recovery between reps.

[@DominicR-y5d]

@@OutRightFitness Thanks so much! I will follow your advice. Very helpful videos--keep them coming.

[@tylerhare]

I think there’s value in some of those endurance workouts during the off-season (assuming you don’t neglect speed) but for high schoolers I can’t agree more that workouts need to match that SPEED required for a 400m

[@OutRightFitness]

Yes! If you have a goal pace/time, you won’t get there running slower than your goal pace time.

[@libertarioperuano6557]

How many sets do I do and how do I rest if I do 14s 100m?

[@OutRightFitness]

Workout structure depends on season, goal, volume. When doing sprint endurance work, rest time is usually short. For example, you could do 5x100, w 1min rest.

[@aniruddhaverma6561]

Hey sir my timing of 400m is 55sec and time of 200 is 25 my age is 16 and my workout of off season is 400*6 with 2min rest and rep of 600,400,300 of 2 sets my target for next season is 51 where did can i improve and can hi hit 51 up to next season

[@kenzowyd]

focus on speed endurance instead of endurance

[@OutRightFitness]

You may be able to improve but it’s going to take patience. Those workouts are fine if implemented properly. And those workouts can be working on speed endurance if done properly. For speed endurance, you’re hitting very specific times with each rep and have longer rest periods. Your runs have to be timed so you know what times you’re hitting, whether in the offseason and especially in-season.

[@OutRightFitness]

Depends on the time of year. Both are beneficial at specific times of the season.

[@aniruddhaverma6561]

@@OutRightFitness thankyou sir for the guidance