How to run 400m under 60 seconds

Рет қаралды 35,029

Күн бұрын

Пікірлер: 63

@146locs Жыл бұрын

good work! my goals are under 50 sec in the 400m right now im at 51.4 and i started running track 4 months ago. what i do is get out as hard as possible in the 100m then hold the speed and at the 250 u hold form and the last 100m PUSH

@MONEY-2010 7 ай бұрын

@Core__SSChe did

@jimmyscutts8082 4 ай бұрын

Kinvara 13's... nice! I'm at 67'sec now at the age of 62 and currently trying for 63 secs. I agree speed endurance sessions are vital but at my age the rest in between intervals have to be longer or we risk greater chance of injury due to slower recovery rates. Grateful to be still sprinting! But it's all great to have this challenge and your video celebrates this individual goal - congrats!

@jaredshaw7 2 жыл бұрын

Love it man! Keep at it

@JasonSani 2 жыл бұрын

Thank you, brother!! Hope all is great with you!!

@glennhofford7978 8 ай бұрын

I really like the approach you took. I had set a similar goal a number of years ago and made it to around 1:05, but eventually found that I enjoyed the 100m, 200 and the 60 meters more than the 400m distance. Given that you are in the 58 second range and pushing towards 55, you may want to measure your progress based on your 100m splits, adjusting for start time. I just find it helps to think in terms of flying 100m times. E.g. your goal for the splits might be: 14s (allowing an extra second for the start), 13s, 13s, then you have as much as 15s to work with for the final 100 to get a 55s time. I couldn't see your shoes clearly, but sprint spikes or even mid-distance spikes can provide a major advantage over racing flats. Other tips that could help in a minor way: run in an outer lane (4 or higher) that has a lesser curve, learn and use a 3 point start. I don't find starting blocks to be necessary for the 400m at the amateur level, but a 3 point start (semi-crouched) can help with your acceleration over that first ~50 meters. And I do agree with the importance of distance runs to improve VO2 max as a way to help sprints (helpful for any sprint distance of around 80 meters and above).

@JasonSani 8 ай бұрын

I dig it, thank you for the suggestions. Still at it. In a speed and endurance stage chasing a 5 minute mile currently :)

@kev69323 2 ай бұрын

9:34 well said!! I love your motivational words! I'm the same way when i go do my time trial/PR attempts on my runs, and also on heavy/volume leg days (squats in particular) !

@JasonSani 2 ай бұрын

Thanks for the love! I'm back at it again chasing some new goals.

@teacherhomieg Ай бұрын

My fastest 400m was 50.88 accutrack time as a 19 year old while running as a junior college athlete. I could never stay healthy. Biggest mistakes I made was not working on my core enough, getting too muscular of an upper body i.e. putting on muscle unnecessarily to impress the girls. Stay lean as a quarter miler kids! You don’t need to look buff.

@cagedguitarist1208 2 ай бұрын

Hey man! I’m a distance kid and want my 400m split to be faster for my mile. My end goal is to run the 400m at JV sectionals (you pick an event you don’t usually run) and to run it in under a minute as well as getting onto the school record board for a varsity mile. I’m only a freshman so it seems ambitious but i had a good XC season and it seems possible. Thanks man!

@JasonSani Ай бұрын

@@cagedguitarist1208 you got this! It’s incredible what the body can adapt to. Just keep doing the speed work. The uncomfortable stuff pays off! I think it’s fun and exciting 🤙🏼

@rafasanz3584 9 ай бұрын

Hey dude! great video, keep it up. Greetings from Spain!!!

@JasonSani 9 ай бұрын

Thank you sir! Working on 5-minute mile video... Still under construction :)

@brohonestley_123 8 ай бұрын

my pr is 1:10 weight: 155 height: 5''10 and i ran this race is my first season this year but my best race is the 4x200m just got back from iesa state as an alt

@JasonSani 8 ай бұрын

Keep chipping away!!

@brohonestley_123 8 ай бұрын

@@JasonSani thats the goal tryn be a 4x400m relay sprinter next season

@kev69323 2 ай бұрын

Wilmington NC seems like a beautiful area! I've always wanted to go there! It's on my list !

@JasonSani 2 ай бұрын

Super chill coastal town next to wrightsville beach that is clean and beautiful!

@ifezue 5 ай бұрын

1:26 here for my 400m split yesterday. I run 25miles a week; mostly 10km runs

@JasonSani 5 ай бұрын

Love it! Great starting point. I think this speed work is super valuable for VO2 health and a fun challenge. The body and mind will change as you get faster!! Now you have a good baseline.

@JDeezle21 5 ай бұрын

Immediately Subscribed because our stats are the same. Age, Weight, Dads, Busy...

@JDeezle21 5 ай бұрын

I did 1:04.58 for my 400m. Started at 1:10

@bentprops_ 24 күн бұрын

Good work, but my current time is 49 seconds, working on breaking the 45-second barrier. Maybe higher altitude will help

@rodneyallen3682 2 жыл бұрын

Good work! I run track for fun and I’m currently trying to break 60. Are there any track meets in your area? Could help you get to that 55.

@JasonSani 2 жыл бұрын

That's a good idea, I didn't think of that. I am checking now.

@messiuuu-ys5xt Жыл бұрын

@@JasonSani overall for a 400 meter race should I start sprinting or end sprinting what’s the go to technique

@cagedguitarist1208 2 ай бұрын

@@messiuuu-ys5xtAs a distance runner you could apply the 1600m mindset to it. Use your first 100m to go fast and accelerate as your body goes into shock and this is the least painful part of the run, the next 100m you want to relax by maintaining your pace but focusing on breathing and comfort, the 3rd 100m you accelerate and on the last 100m you all out sprint. This is what I did when I ran the 400m but I am a distance runner now

@delorescrawford4615 22 күн бұрын

How do you calculate what your splits should be in workouts. PR 107 in 400 m. If I do 300,500,700 workouts. Don’t know what splits should be

@JDeezle21 5 ай бұрын

You train at O2 gym. I lift there when I visit family in Wilmington.

@JasonSani 5 ай бұрын

Yeeeeah buddy! What's up dude! Was on the track today.

@robmaule4025 Ай бұрын

Why are you running in lane 2 ? That makes it about 8m longer!

@mr_finlander 8 ай бұрын

I've recently interested in improving my running speed. I've never been a fast runner and quite the completely exact opposite of that. Today I decided to check what my current, untrained 400m was and I was both shocked and disappointed how long that took despite the effort 🤢 Needless to say both my speed and stamina require a HUMONGOUS upgrade before I am going to get even close to 60 seconds which kinda was the rough number I was pursuing for 😅

@GenivalTorresGalino 2 ай бұрын

Ótima dicas valeu

@djchacha9814 5 ай бұрын

Hey brother I'm a beginner i just got 1min 25 secs. I wanna reduce it to 1min 05sec or 1min

@JasonSani 5 ай бұрын

Yeah buddy! Go for that one minute! It will take the commitment of getting 2-3 good workouts per week. I would try and test every 2-3 weeks. Work on speed workouts at 100 and 200 to match your desired time ex. get your 200 to 30 seconds and 100 to 14 seconds! Also working on 800's and miles at a lower heart zone will build that conditioning. Keep me posted!

@djchacha9814 5 ай бұрын

@@JasonSani sure brother any special workouts??

@RelaxAndSmokeMeth 2 ай бұрын

repeats then jog/walk go hard!

@foreversolvent5334 3 ай бұрын

"I'm not a runner" ok buddy

@aidenabarca7599 2 жыл бұрын

Race adrenaline helps more than you can imagine. Trying to run 55 at 37 by yourself is incredible. My fastest at 17 is 54 in the 4x4 relay

@JasonSani 2 жыл бұрын

That's flying. I've been putting in a lot of work. I think my history with strength training has helped.

@xxhell1234 Жыл бұрын

Wow I need tips I had a track meet yesterday and I ran a minute flat on the 400 is there any way I can get 58 seconds?

@xxhell1234 Жыл бұрын

I'm only 15 btw

@aidenabarca7599 Жыл бұрын

@@xxhell1234 I’m much more of a distance runner than a sprinter so i don’t k ow that much ab the 400 but definitely getting in the weight room and doing strength training can help. you don’t wanna get big but having a solid muscle base definitely helps a lot

@brianmanning2876 5 ай бұрын

Elite runners run the first hundred the fastest and the next three hundreds are all slower. There’s no final kick. It’s all about getting to terminal max velocity then hanging on for dear life. So work on your max speed. 400m runners are sprinters not middle distance runners. They can all run a sub 11 second 100m.

@Multi-SportAthlete-f1j 4 ай бұрын

That’s close but not true. Some might try harder but since they have to accelerate in the first one hundred meters, and they are already at top speed in the next one hundred, they go faster in the second one hundred. Also Micheal Johnson and Wayde Niekerk had a fast but smooth acceleration, not going out at one hundred percent

@Chuck-s5i Ай бұрын

@@Multi-SportAthlete-f1j This is correct. I wouldn’t recommend running the first 100 meters “all out”. Yes you are fresh and want to get out, but not maximum effort 100 meters.