Secrets to Running the 400 Meter Dash Like A PRO

**12-week speed course**
www.udemy.com/course/12-week-...
Use this strategy to run the 400-meter dash like a professional.
If you have a body, you're an athlete and I'm here to help you improve. Not everyone can afford a coach but everyone needs one.
My Mission:
Educate people about physical fitness even if you can't hire a personal trainer.
Who am I:
Chase Wheeler is an Oakland-based Entrepreneur dedicated to helping individuals prioritize their health & redefine their wealth - from students to professional athletes to everyday working people, who want a health plan they’ll enjoy. Former UC Berkeley scholar-athlete and senior biotech/cancer researcher.
Contact me:
chasewheeler.me/

[@chasewheels]

*12-week speed course to improve your time* www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162 Watch this Next: kzbin.info/www/bejne/bnqtnJapbMppa7c

[@kamoitracey1188]

Thanks

[@5starrDc]

went from 58 my 8 grade year to running 51 now as a sophomore listening to this 🙌🏾

[@chasewheels]

Let’s goooo! Congratulations way to put in the work. 51 as a sophomore is a great time 👌🏾

[@5starrDc]

@@chasewheels One question, i was looking to buy your program. Ik of course you can’t get into detail but does it cover pre season and off season training?

[@chasewheels]

@@5starrDc so my program is a 12 week program to make it digestible. It can easily be modified to fit pre-season training, but I did not include off-season training. What I recommend for off-season if focusing on strength and possibly playing some other sports to keep our bodies active and working on some of the areas we do not traditionally work on during track season (multi-directional movement). In the program the first 2 weeks are some-what of a pre-season training style. It is a little bit more intense than i like to go during pre-season, especially when you spend 10 months training. However, everything covered in the first two weeks can be modified to be done over the first two months of training in order to build a great base. Also the first two weeks i recommend to do in flats just as we would spend most, if not all, of our first couple of months training in flats. This is my second request for off-seeason/pre-season style training so maybe that is something I should look into creating a little bit later in the year. I'd be happy to answer anymore questions about the program.

[@ly4265]

“Don’t think just run” is something that’s super important to me. I feel like the more I think about it”floating” or trying to pick it up here I just slow down, but race plans are also very important

[@chasewheels]

Yes 100%. The ‘thinking’ part should happen in practice. You should be so familiar with your race plan that it becomes automatic and you no longer have to think.

[@terraflow__bryanburdo4547]

I focus on breathing and let the legs do what I practiced for.

[@richardsun589]

I run a 51 as a HS freshman, honestly the float phase for me doesn't even feel like a float phase, when I purposely try to float I run like a 53, the float phase is relaxed but you are still actively trying and using energy.

[@chasewheels]

100%. That’s how it’s supposed to feel

[@foopious]

really like this guide, it has everything good from the other guides in one

[@chasewheels]

Awesome! Glad you enjoyed it

[@art_of_enny]

Thank you!

[@chasewheels]

No problem!

[@alexjulian3779]

Great video definitely going to buy the program. I’ve seen your stuff before but this was the most in depth you’ve gone so far and I love it. Amazing work I can tell you have a great career in coaching awaiting you.

[@chasewheels]

Awesome thank you. I’m glad you notice, I put a lot of work into my coaching and I really love it!

[@sports1866]

Thanks for information ❤

[@chasewheels]

No problem. glad you enjoyed it.

[@terraflow__bryanburdo4547]

I ran 58 age 18, 55 age 44, going for 68 at 68😎

[@jaydavy5971]

Rn I’m a Junior in high school and I’m starting to become a 400m runner as I’ve found that I’m pretty decent at it. Before I was/sorta still am a 800m runner and I ran the 1500m as well last year. Rn my time is a 51.64 in the 400 and I’m trying to go to state in that event as I’m second in my league rn. Districts is in a couple weeks and I’m wondering what I should do to help me the most to drop as much time as possible. I did also run a 200m at the last meet and ran a 24:12 but I definitely felt that my legs were not quick enough and sorta trailing behind me if that makes sense. Should I just focus on training with the sprint group? Thank you!

[@chasewheels]

Hi definitley you should be training with the sprinters. You already have a good base coming from the 800/1500. At this point in the season, it is really important to focus on quality speed workouts.

[@prestonrose3423]

I run 2 every track meet I love them

[@chasewheels]

Awesome! It’s one of the best races

[@FNSProd]

Just ran a 56.88 as a 7th grader. Don’t have a lot of experience but this video definitely helped

[@chasewheels]

Awesome glad it helped.

[@Iammarlonbrown]

I would like a personal custom 400 off season/ pre season training would you be willing to sell one?

[@chasewheels]

Hi did you check the link in the pinned comment? I know it’s a 12 week program but it can be adapted to be as long as you’d like. If you purchase the program I can help you adapt it.

[@tracc_dak4660]

Was thinking too much last meet and ended up running 46.89. That’s is bad time for me but it was also cold and windy #44soon

[@chasewheels]

When you run that fast there’s definitely no time to think. And those transitions through the different phases of the race should be even less noticeable. Also running in the cold wind is the worst conditions in my opinion.

[@Chloe.m860]

This Thursday will be my first time running the 400 ever how do I push through the race and try to be in the top 5

[@chasewheels]

Hi. If you want to get top 5 my recommendation would be to find out who has the 3rd fastest time in your race and try to follow their pacing. Do no worry about the first fastest person in your race because they can throw off your pacing, but the 3rd or 4th fastest should be perfect if you are aiming for top 5.

[@Wsimard7]

What would you recommend I do this off-season, currently a sophmore running a 54 and I want to get to a 50 next year. I’m 6’2 140 and I run about a 12.0 100m.

[@chasewheels]

Great question. I would try to continue running for as long as possible. I am not sure where you are located but if you can find some track meets over the summer. I will make some off-season workout-related content shortly. For now, just try to build your strength and power with weights, and keep your conditioning either through running or playing other sports.

[@illusionaryZ]

I run a 1:07 as a sophomore, (yes i know its slow) ive never played a sport until this year, do you have any helpful tips for someone who just started? Im mid track season and i want to be good at the 400m by senior year. Season ends at may 5 this year. If you have any tips please tell me.

[@illusionaryZ]

Im 6’1 168 started working out in January

[@chasewheels]

Hi great question. Because your season is over in less than a month and given how tall you are as a sophomore I would suggest doing a ton of pure speed work and plyometrics. This will improve your time come end of the season.

[@Josiah_Vidzro]

So I’m a 400m and 800m runner and I want to go to states for the 400. Will the 800 hurt my 4? because I think it’s helped so far. Also Im doing speed work and some shorter distance work in practice.

[@chasewheels]

What is your time and what do you need to run to go to state? It depends on what you mean by ‘shorter distance work’. As you begin to approach the sub 50 second 400m time, if you’re not doing pure speed work then it will probably hurt your chances running against the people who do run sub 50.

[@Josiah_Vidzro]

@@chasewheels I ran a 53.8 for my season opener and the state standard is 50.70. I practice with the sprinters most of the time. And when I go distance it’s probably a hard workout like we did 6 400m 6 200m at 75%. I have to run the 800m so we can win our section because im the best distance guy we have.

[@chasewheels]

@@Josiah_Vidzro I understand. Yes sounds like great 800m workouts but I would have to assume it is hurting your speed. You will have great endurance but lack of speed due to your longer run days. As the season goes on the importance of speed workouts increase and the detrimental effects of longer running workouts do even more harm. It is definitely possible to have an above average 400/800 runner in high school. However it wont serve you well if you want to become elite in the 400m. Based on our brief convo I would think you need to place more focus on speed training to reach 50 point in the 400m.

[@kellenmorgan4223]

When is it a good time to start training for indoor track season?

[@kellenmorgan4223]

Or when is it a good time to start your off season training in the summer cause I’m thinking to start the beginning of June or like the second to last week of May

[@chasewheels]

When does your season start and when do you want to be at your peak performance? If you want to properly train I’d suggest starting 4 or so months before start of season and 10 or so months before peak season

[@kellenmorgan4223]

@@chasewheels the indoor season starts in January and I notice that college athletes be running 44 or 45 around that time and even 46 indoor. My goal is to be in the best shape possible for indoor season and to run 46 or faster in indoor season.

[@royalronniee]

How many times should i train top speed during off season

[@chasewheels]

Great question. Maybe two times a week? During off season I really like to do 3-4x a week of track-specific workouts but not often at full speed and then 1-2x a week of 'fun' style workouts. The fun style workouts could be pick up basketball or football or soccer or any type of game where you forget you are working out and have chances to run full speed. For the track-specific workouts maybe the only day we really run full speed would be during hill work or stadiums. Much more about speed endurance rather than pure speed.

[@Mpp436]

My 400m timing is 1min I want to decrease my timing ,can you tell me which part I want to work so that I decrease my timing

[@chasewheels]

I would have to know much more about your training and other events you compete in. It could be your training, form, speed, or all of the above. I would need more information to help.

[@Mpp436]

@@chasewheels so what will I tell you about my training plz tell me than I tell you or can you give your instagram I'd or another social media platforms where I can talk to you properly for my problem 😅

[@tokyomasaki8473]

I’m 6’2 sophomore my pr is a 55.07 I feel like I could run a 53-52 I currently ran the 4x4 and split a 54 anything I could do ???

[@chasewheels]

Hi, it’s hard to say without knowing your training and what your times are in your other events. What is you 100 and 200 time? The most helpful thing is to not over think and just run!

[@tokyomasaki8473]

@@chasewheels throughout the season I haven’t really ran the 100 and especially 200 but my 100 time is 12.15 and 200 is 25.06

[@chasewheels]

@@tokyomasaki8473 those are pretty good times. I would say work on your pure speed. Try to get you 100m and 200m time down so that it is easier t carry speed throughout your 400m time. If your goal is 52 seconds then your 200m time needs to be about 23ish seconds. That will allow your first 200m in the your 400m dash to be at 25ish seconds and finish the second 200 around 27ish seconds leading to 52 seconds in the 400.

[@athletemk]

Make more vedio on 400m

[@chasewheels]

will do!

[@mikebrowner1]

I’ll be 53 years old soon. Trying to break the minute mark. I was 51-54 seconds until my mid 20’s. Tough goal I know.

[@chasewheels]

Hi Mike definitely tough but possible. I trained one of my masters clients to run a sub-60-second 400 at the age of 49. We finally got him a final time of 58.7 seconds. Masters runners need a lot more focus on taking time to build a proper base and implementing rest. Good luck!

[@mikebrowner1]

@@chasewheels Thanks. Yeah ran 1:15 quarter this week at roughly 90% effort. I need to drop another 10 lbs or so and work on top end speed/form

[@chasewheels]

@@mikebrowner1 Yes losing that extra weight will help a ton

[@nico-xi6ux]

Was 55”8 and went 52”5 in few months

[@chasewheels]

awesome! nice drop

[@art_of_enny]

My current PB in the 400 is 58.6s and I’m in College. Do I still have potential? I really want to go sub 51 this session

[@chasewheels]

I would have to see you run. 58.6 to sub 51 is a BIG drop. But nothing is impossible

[@art_of_enny]

@@chasewheels is your course beginner friendly?

[@art_of_enny]

@@chasewheels I really want to go sub 51🤧🤧 I noticed I don’t seem to have more speed when I run

[@chasewheels]

@@art_of_enny I tried to make it as beginner friendly as I could. Each week is accompanied with a video explain exactly what your week should look like. The course begins with teaching you how to create achievable goals and how to thinking about the sport like a professional. I am also always checking for any questions students may have about the course so I can best help lead you through it. It is also labeled a 12 week course but can easily be adapted to work for any amount of time.

[@chasewheels]

@@art_of_enny Definitely. many people struggle with how to balance speed and speed endurance work.

[@GabrielMendoza-qp8dd]

Who’s here after fumbling a race

[@NotATickMain]

In 7th grade I ran 1:01 8th grade year I came back in practice and ran 1:06 I realized that I was using the same speed and technique from my 7th grade year💀 so in the first 100m I was using my 7th grade speed

[@chasewheels]

Yes as we evolve so does our game!

[@veritasjustice7878]

Float phase, more like a car in overdrive.

[@chasewheels]

Haha

[@Leonidas-eu9bb]

You don't talk about anatomy. Long legs are a must for the 400

[@chasewheels]

Hello thank you for the comment but long legs are NOT a must. Stride length x stride frequency = speed

[@Leonidas-eu9bb]

@@chasewheels what a brilliant formular! do you ever wonder why all elite 200 and 400 runners are very tall (aka they have long legs). The WR in the 200 and 400 will be broken from a guy standing at least 6'2. So Noah Lyles at 6ft is out! The WR will eventually will be broken, if there ever will be an athlete with exeptinal long thin limbs, but short strong torso. Narrow hips and wide shoulders also help. This kind of anatomy is very advantageous. Today i only see this extreme physique with Steven Gardiner and a very new young australian called Gut Gout. I would. Guys like Knighton come close to this ideal physique. Quincy Wilon is such a rare long limb short torso guy. He need a view inches to get 6ft+ and the WR is gone.

[@terraflow__bryanburdo4547]

​@@Leonidas-eu9bb(Michael Johnson enters the chat)