How do I make my 400m faster?

The best way to do it is to concentrate on increasing your stamina with long runs first, then add small bursts of speed a couple of times each week in your training. Before long you’ll have the endurance of a distance runner and the explosiveness of a sprinter.

What is the average time to run a 400?

For the average Joe off the streets, 70 to 90 seconds would be an average time for the 400m. With elite runners running between 45 and 47 seconds.

How do I pace myself when running 400m?

How to Pace Yourself for a 400-Meter Dash

  1. Divide the race into four 100-meter segments and set strategies for each.
  2. Run the first 50 meters at about 95 percent effort.
  3. Continue running with about the same effort during the second 100 meters as you were for the second 50 of the first segment.

What is the fastest time to run a 400?

43.03 seconds
The current men’s world record is held by Wayde van Niekerk of South Africa, with a time of 43.03 seconds. Van Niekerk is also the Olympic record holder. Steven Gardiner is the reigning Olympic Champion and World Champion. The world indoor record holder is Michael Norman, in 44.52 seconds.

How do I train for a 400m?

400m Workouts

  1. 3-4x 3x 30m accelerations from the crouch position @95-100% with a recovery of 3′/6′
  2. 3-4x 3x 30-50m block starts @ 95-100% 3′/6′
  3. 3-4x 3x 30-50m sled pulls @ 95-100% 3’/6′
  4. Important Notes:
  5. 100-200-100-200-100-200-100-200-100m @ 80-89% with a recovery of 2-3′

What should 400m runners eat?

The diet of a middle distance runner should also include moderate amounts of protein (e.g. fish, red meat, poultry, tofu); a variety of healthy fats (e.g. oily fish, olive oil, avocado, nuts and seeds), as well as plenty of fresh fruit and vegetables to ensure sufficient energy, body function, muscle repair, and an …

How fast should I run 400m repeats?

Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.

Who broke 4 minute mile?

Englishman Roger Bannister
On May 6, 1954, Englishman Roger Bannister became the first to run a mile in under four minutes. Bannister, who went on to become a doctor, accomplished the feat during a race in Oxford. His time was three minutes, 59.4 seconds. Bannister was 25 at the time of his record-breaking run.

How do I train for a 400m sprint?