How to run 400m under 60 seconds

[@ajgray-sp7ms]

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]

​@Core__SSChe did

[@jimmyscutts8082]

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]

Love it man! Keep at it

[@JasonSani]

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

[@glennhofford7978]

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]

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

[@rodneyallen3682]

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]

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

[@messiuuu-ys5xt]

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

[@rafasanz3584]

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

[@JasonSani]

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

[@finn_niko]

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 😅

[@ifezue]

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

[@JasonSani]

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]

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

[@JasonSani]

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

[@brohonestley_123]

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]

Keep chipping away!!

[@brohonestley_123]

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

[@JDeezle21]

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

[@JDeezle21]

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

[@djchacha9814]

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

[@JasonSani]

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]

@@JasonSani sure brother any special workouts??

[@RelaxAndSmokeMeth]

repeats then jog/walk go hard!

[@foreversolvent5334]

"I'm not a runner" ok buddy

[@samingvalson7981]

Where do you get 13.98 mph? It's 13.35 or 13.43 if you use 1600m for 1 mile for a 67 second lap.

[@JasonSani]

This was from a pace calculator online.. It could have been off?

[@aidenabarca7599]

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]

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

[@xxhell1234]

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]

I'm only 15 btw

[@aidenabarca7599]

@@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

[@DG-nn8zt]

Miles to metre pace is so hard to visualise. If I’m doing a metre event I use kilometre pace 🤷‍♂️🤣

[@nicwondolowski9316]

What kind of shoes are you wearing? They look sweet!

[@JasonSani]

Saucony kinvara - probably the 14's? Super light weight!!

[@geometron3646]

@@JasonSani Spikes will knock a second off, just that locked in feeling running on rails. Direct the power more precisely.

[@Push_ups__]

2:41 Iliod Kipcháge

[@vermamanav]

Under 14 1.2 seconds

[@finn_niko]

1:55 😵‍💫 !!!!!!!!!!!!!!!!!!!

[@vermamanav]

Under 14 6 0.2

[@brianmanning2876]

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]

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

[@ThiruPathi-nu3vt]

400m 1.17sec it's my record 😢

[@RelaxAndSmokeMeth]

better than the avg joe