400M training help

M

Mxtrix

0
Hey, I'm 14 years old am I am trying to focus on and get a better time at the 400M. My training consists of four reps of 400M with 2:30 rest inbetween (Daily). I am also doig cardio sessions which invoke 150 pushups, crunches, situps, jackknifes and a three minute plank in which I hold a push up position wih my elbows bent (once per two days)

I'm averaging 56 Secconds when run properly and was wondering if the type of training I am doing is good. I was thinking of encourperating some endurance training (I have run cross country compeditavly before) and some speed training but am not sure which would be now benificial. If anyone would have some advice that would be greatly appreciated

Cheers, Corey
 
Ok, so I been doing 400m for about 5 years and firstly look at your split time, is there a major difference between them? If there is plot a graph, and see the difference. The trick is to balance out the split time, BUT do not try to run slower just to balance it out. This might take a bit of time to practice, sprint the 400m, and balance each of the split time, hence getting a better time. (P.S. If you start well , and cut out 0.5-2 seconds in each sets by balancing the split time, u will have a better performance. While you're running, pump your hands as high as possible, it helps increasing the speed. Lastly, when your leg lands on the ground, push hard to get a boost; u can improve explosiveness by training your calf muscles in the gym) I hope this helps =)
 
I think you should run 4 400's a day. Come with a friend or something you run a 400 he runs a 400 and just keep switching off until you feel tired. I'm only 14 as well and a friend of mine and myself go to the track and run 100s for awhile.. That's what I run in track and 56 seconds is a pretty good time I run mine in like 67 seconds but I'm short distance so yeah hope I helped!
 
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