How do you increase the 400 meter time?

Answer 1

Since the 400M is 5% Aerobic and 95% Anaerobic, you need to train mostly on your Anaerobic system. First I would do some short sprints(around 50M-100M) to build raw speed needed for the start and finish of a 400M race. When you have that down, go to your local track and run some intervals ranging between 100M-400M. Running intervals will teach your body to handle lactic acid at high speeds which is needed in a 400M race(This will prevent you from dying in the last 100M).Try not to run intervals more than 400m because then the extra distance will make you end up running slower than your racing speed, which will teach your body to run slower than goal pace (not a good idea). Since their is only a 5% Aerobic part in this race, it would be a good idea to run a longer distance once or twice a week. If I were you, I would not run over 2 miles because if you run farther than that, you are then replacing the needed fast twitch muscle fibers with more slow twitch muscle which is not what you want since this is a fast event. Remember, just train hard and DON'T SLACK OFF!!!!!.

Answer 2

You would probably want to first of all start out by doing 2 laps around the track that you are running on but go clockwise and on the grass if there is any. Then you got to do stretches,then warm-up drills,like high knees, butt kicks, kereoke, lunges,etc. Once you have finished doing that do a pyramid which is doing a 50 meter dash walk 100 meters then do a 100 meter dash then walk another 100 meters and so on ,until you get to running a 600 meter dash. That should really help you out, then you have to do that again but going down! Another thing you could do, is you could walk a 400 then jog it then sprint! Then you go back down, and do that two times. After doing your workout you HAVE to do a cool down lap around the track or preferrably on the grass if any and clockwise. When finished with that do stretches and your done!

Answer 3

To run the 400m, you need to have the heart of a champion. Every event on the track is based on the 400m. Drive and run hard for the first 100m, relax in the backstretch (that doesnt mean go slower, just lift your legs from the drive phase and maintain speed), start to drive at 250-300. Give it your all at the homestretch. Trust me, the 400m hurts everyone (even when youre running slowly). So why not go your 100%? As strange as it sounds, pain goes away when youre kicking ass. Good luck!