How To Train to Get a Faster 400m Time

[@DominicR-y5d]

Love your advice. Clear, simple, and makes so much sense!

[@OutRightFitness]

Thanks! Do you run the 400m?

[@DominicR-y5d]

Yes, I am a VERY old master runner who trains for the 400 and hope to be fastest in my age group again for this indoor season. First 400 race at the NY Armory in Dec. and I am now a believer in running at my goal pace for different distances in the 400. Your advice exactly supports my training plans whereas my friends keep telling me to run slower repeats. Thanks!@@OutRightFitness

[@tc4769]

The only issue I have with what you stated is when you advise athletes to ask their coach.... If their track coach was any good or knew what they were doing they would inform their athlete's... Most of the coaches are science and history teachers that are playing track coach. Keep preaching the track gospel.

[@tamerah2029]

Exactly and I hate that these schools allow anybody to be a track coach because the kids actually end up suffering. These teachers believe just because they might have participated in track and field that to why are qualified to coach 🤦🏾‍♀️ I’ve seen it too many times

[@jimmyscutts8082]

I'm 62 and currently at between 1.10 - 1.14 average so these tips could get me to a PB. Would love 1.04 to compete at masters

[@OutRightFitness]

1.04 is a very achievable goal based on your current averages! Having specific target times during practice should help! We wish you the best of luck!!

[@BenedictAmuzu]

I’m a 800m runner moving down to the 400m. I split 23secs at the 200m but hit a 33 for the last 200m. I clearly have the potential to run sub 50. I need help

[@OutRightFitness]

Hi! You do have great potential! It sounds like you need to work on your sprint endurance to get that second 200m time down. In practice, you can break down 200s so that you work up to being able to run every rep at 24-25s in practice. For example you can do repeat 50s or 100s making sure your reps are at 6s or 12-13s respectively. Those are just some workout examples. What kind of track workouts are you doing currently?

[@BenedictAmuzu]

@@OutRightFitness Today I did eight 200m at 28s with about 1min of rest. Yesterday I did a ladder of 500, 300, 100, 200, 400. All at sub 60s pace

[@OutRightFitness]

@@BenedictAmuzu neither of those times are fast enough to get you sub 50. Those workouts are endurance workouts, which are the wrong type of workouts when you need to focus on speed endurance. You need to focus on doing fast workouts so that every 200m is a 24/25 in practice. You need to do things like 50m and 100m and every rep needs to be 6sec and 11/12sec respectively.

[@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

[@libertarioperuano6557]

So I don't do 400m series anymore?

[@OutRightFitness]

400m training should include 400m runs - whether broken and even over distance!

[@anwarrahmani8578]

Sir 200 miter timing 26 that what atime 400 miter

[@OutRightFitness]

Hello! If you are running at 26sec 200m then your 400m could be about 56sec. You basically take your 200m time multiply by 2 and add 3-4sec.

[@anwarrahmani8578]

Thank you so much sir 🙏

[@anwarrahmani8578]

Sir how to run 50sec in 400 m

[@OutRightFitness]

@@anwarrahmani8578 It depends on age, fitness, workouts, natural talent. You need to be doing sprint workouts - such as 200m breakdowns so you can hit the the needed times and work up from there.

[@chelly77]

My son is 14yrs old. He runs the 400m in 54.20 and the 200m in 24.50. and 100m in 11.7. What can we do to bring it down to sub 50. I know he can do it. He had pneumonia and the flu during the middle of season and had to take about 3 weeks to recover then got turf toe in the midst and that was another whole week off. He came back from 3 weeks out straight and ran those times about 2 weeks ago with only one week to prep. Any suggestions.

[@OutRightFitness]

Both strength training and his track workout will be important!