What is a good workout for the 400m dash?

Answer 1

To train for the 400m dash you have to spend time on running long distances, and practise sprinting. because the 400m dsh is a bit if sprint, yet a bit of long distance. you will need to train for many years to win in the Olympics. Probably about 10 or 15 years.

Answer 2

A 400 meter workout is a sprinting workout performed by track teams during practices. It involves sprinters running 400 meter repetitions at certain target times in order to improve endurence and speed for this event. Repetitons usually range anywhere from 4-10 depending on the target times that are meant to be set. The faster the target time usually means less repetitons.

The best 400 meter workout that an athlete can do would be going at 70 second pace on a 2:30 cycle. You should start out with 10 and add 2 more every time you do the workout. The highest I have ever done was 26 reps. The higher the amount the more work and the better the improvement would be

Answer 3

Two words: Long sprints. Run as fast as you can for about 40 seconds, because that's when the lactic acid starts to kick in. Do three sets of these with 15 minute breaks in between (you don't want to wear your muscels down). This will build your endurence for your 400m dash. It is also a good workout if your a 300m hurdler. Keep in mind that a sprinter also needs a strong core. Work on crunches and push ups at least twice a day. Hope that helps & good luck on your 400 :)

Answer 4

It's pretty difficult to cut your time once you're in the fifty second range. It's not impossible, it's just a very slow process. Here are a few workouts that may help:

1.) Sprint for forty seconds around a track and see how far you go. Mark that

place, then take a 15-20 minute break. When your break is over, do another

forty second sprint and try to pass that mark where you last ran to. Do this 3

times. Don't forget the breaks in between! You're muscels need time to

recover.

2.) Do a few repititions of power cleans. This will help better your start out

of the blocks, which ultimately cuts your time.

3.) On a track, sprint the runways and jog the turns for one mile. Rest for

24 hours. Repeat the same proccess EXCEPT this time jog the runways and

sprint the turns for one mile.

4.) Make sure you warm up before you excercise and cool down after! Stretch,

stretch, stretch!

Good luck on your 400, and remember; don't get discouraged if you're times aren't improving by a bunch. Just be patient and you'll get there. Hope that helps :)

Answer 5

Under 60s is better than average, under 55s shows some talent, under 52s is exceptional and under 50s it may be worth taking up as a profession.