my coach tells me to sprint as hard as i can for the first 300 meters and by tehn i should be dying but if i hold my form together i can get a decent time.
in the first 300 i run a 36 (pr) a full 400meters my pr is 52 flat so in that last 100 i lose 16 seconds. is ther strategy to bring my time near 50 flat or under?
some useful information, im 6′1 175 and im 4.7 in the 40.
ppl tell my i have really terrible burst speed but my breakaway is good.
May 31st, 2009 at 2:59 am
your coach is right. try practicing more. good luck
June 1st, 2009 at 12:35 am
It is not exactly an all out sprint. You should start out just like you do for the 100 and 200. However you should not stay at flat out top speed.
You should come through the 200 about 2 seconds slower than your 200 race time.
If you come through the 200 in 24 and slow down 1 to 2 seconds in the last 200 you will run 50.
That is what most people try to do. It depends on your abilities as to whether you can handle a pace faster than 2 seconds slower than your 200 race time.
Some people can run evenly so their second 200 is almost as fast as their first 200.
If you come through your 300 in 36 you should be able to finish in 14 which would give you 50.
You may need to do more stress endurance intervals so you will be stronger the last 100.
June 3rd, 2009 at 1:12 am
u have to find out wht works best for you are u going to be a junior? thats a pretty good time i ran a 56 as a 8th grader
i start with a ever fast pace the 1st 100 the next 100 i catch up to the 1st place guy or extend the lead with a almost sprint the next 100 i slow down check around be kinda without looking back to see where i am in the race then all out the last 100 and hand the baton off
June 5th, 2009 at 1:27 am
Sprinting the first 300 and trying to maintain your pace the last 100 is not the way to run a 400. You should go out hard the first 100 meters or so. On the back-stretch stride it out. A pretty fast pace but not a sprint. About 80%. At the 200 mark go about 85%. 250 90%. The last 150 kick go 100% what ever you have left.
That should work that’s what most runners do. i haven’t heard of any coaches telling their athletes to sprint the first 300 and then try to maintain your speed even if your dieing.
Hope i helped, and have a good track season.