How do you run a 49 in the 400?

Answer 1

The best way you can get down to that time is to run faster and harder in your training. First I would start with increasing your maximal sprinting speed so 49 second pace will feel easier(get your 100M time down to around 11 seconds). Once you have that down, run some intervals at that goal pace. I recommend running 100's, 200's, and 300,s. If your running 49 second pace you should be runing your 100's in 12.25 seconds, your 200's in 24.5 seconds, and your 300's in 36.75 seconds. Running intervals at your goal pace will teach your body to handle lactic acid at 49 second/400M speed which will keep your legs from dying on the home straight. Also, i would work on endurance a little bit by running longer runs once or twice a week (No more than 3 miles).