What is a decent 400 meter dash time?

What is a decent 400 meter dash time?

Scrounging around the internet, for men, a 55 second time is high school JV level, a 51 second time is about varsity level, and around 47 seconds you’re an elite 400m high school runner.

What would be the most appropriate workout for a 400 meter runner?

In essence the Finn’s research helped Anderson conclude that a good 400 training program needs the following: 100s run at close to full speed with full recoveries (5-8 minutes) 300s run at close to full speed with full recoveries (8 minutes or longer) 400s run at close to full speed with short recoveries (3 minutes)

How many 400s should I do?

How do you implement 400m repeats into your own training? Alex suggests to build gradually – “Start with a more modest workout like 10 × 400, and do the workout every week or two, adding on two to four repeats each consecutive time. Plan to hit 20 × 400 four to six weeks before your goal race.

How can I improve my 400m time?

How to Get in Shape for the 400M

1. Perform technique drills before every running workout.
2. Interval training workouts two to three days per week.
3. Run at a specific tempo to learn proper pacing during interval workouts.
4. Perform stamina workouts one day a week.
5. Strength train two to three days per week.

Should 400M runners lift weights?

Because weight training increases power output — necessary in speed training — weight training is imperative for 400-meter athletes to increase their strength and overall speed. A stronger sprinter is a faster sprinter.

How do I lower my 400-meter time?

The best way to do it is to concentrate on increasing your stamina with long runs first, then add small bursts of speed a couple of times each week in your training. Before long you’ll have the endurance of a distance runner and the explosiveness of a sprinter.

How fast should 400 repeats be?

Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal. For example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace.

What do you need to know about 400 meter dash?

The 400-meter dash is a challenging event that requires an athlete to possess both a high level of speed and specific conditioning.

How to train for a 400 meter race?

400 Meter Training 1 Mon 3-4 X 300 w/full rec. 2 Tue 7-8 X 100 w/full rec. 3 Wed 20 minute easy jog w/20 minutes of easy Tempo strides 4 ( 5 early season can walk back 100m, followed by jogging back… 6 Thu rest 7 Fri 6 X 30 w/370 jog rec. & 3 X 100 w/300 jog rec. 8 Sat 2 sets of 300-jog-100-300 or 3-4 X 350 w/3 min. rec. 9 Sun rest More

What’s the world record for the 400 meters?

He formerly held the world and Olympic records in the 200m ( 19.32) and 400m ( 43.18) as well as the world record in the indoor 400m ( 44.63 ). He also once held the world’s best time at 300m ( 30.85 ). – Michael Johnson Profile. – Michael Johnson’s Speedwork Training. – Weights and Base Training. – Split 400 meter Workout.

What’s the world record in the 400m for Michael Johnson?

He won four Olympic gold medals and eight World Championships gold medals. He formerly held the world and Olympic records in the 200m ( 19.32) and 400m ( 43.18) as well as the world record in the indoor 400m ( 44.63 ). He also once held the world’s best time at 300m ( 30.85 ). – Michael Johnson Profile. – Michael Johnson’s Speedwork Training.

https://www.youtube.com/watch?v=JLaVIPlPm6g