*12-week speed course to improve your time* www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162 Watch this Next: th-cam.com/video/8IJkcs7e65U/w-d-xo.html
@@KristyMatthews4444 yes most definitely. Kristy if you would like to buy the regular package and message me on udemy I can provide you with a modified plan for Masters training.
@@chasewheels One question, i was looking to buy your program. Ik of course you can’t get into detail but does it cover pre season and off season training?
@@5STAR_from912 so my program is a 12 week program to make it digestible. It can easily be modified to fit pre-season training, but I did not include off-season training. What I recommend for off-season if focusing on strength and possibly playing some other sports to keep our bodies active and working on some of the areas we do not traditionally work on during track season (multi-directional movement). In the program the first 2 weeks are some-what of a pre-season training style. It is a little bit more intense than i like to go during pre-season, especially when you spend 10 months training. However, everything covered in the first two weeks can be modified to be done over the first two months of training in order to build a great base. Also the first two weeks i recommend to do in flats just as we would spend most, if not all, of our first couple of months training in flats. This is my second request for off-seeason/pre-season style training so maybe that is something I should look into creating a little bit later in the year. I'd be happy to answer anymore questions about the program.
“Don’t think just run” is something that’s super important to me. I feel like the more I think about it”floating” or trying to pick it up here I just slow down, but race plans are also very important
Yes 100%. The ‘thinking’ part should happen in practice. You should be so familiar with your race plan that it becomes automatic and you no longer have to think.
Great video definitely going to buy the program. I’ve seen your stuff before but this was the most in depth you’ve gone so far and I love it. Amazing work I can tell you have a great career in coaching awaiting you.
Rn I’m a Junior in high school and I’m starting to become a 400m runner as I’ve found that I’m pretty decent at it. Before I was/sorta still am a 800m runner and I ran the 1500m as well last year. Rn my time is a 51.64 in the 400 and I’m trying to go to state in that event as I’m second in my league rn. Districts is in a couple weeks and I’m wondering what I should do to help me the most to drop as much time as possible. I did also run a 200m at the last meet and ran a 24:12 but I definitely felt that my legs were not quick enough and sorta trailing behind me if that makes sense. Should I just focus on training with the sprint group? Thank you!
Hi definitley you should be training with the sprinters. You already have a good base coming from the 800/1500. At this point in the season, it is really important to focus on quality speed workouts.
One of the big coaches said the knee lift for the 400m is slightly less. However the main issue for many 400m guys is simply not enough short sprint SPEED.
I run a 51 as a HS freshman, honestly the float phase for me doesn't even feel like a float phase, when I purposely try to float I run like a 53, the float phase is relaxed but you are still actively trying and using energy.
@@slimjakey yea thats valid, Ive seen distance guys on my team kick the end of the 400 lol, but its def a different style of running and a diff strategy as well
Hi. If you want to get top 5 my recommendation would be to find out who has the 3rd fastest time in your race and try to follow their pacing. Do no worry about the first fastest person in your race because they can throw off your pacing, but the 3rd or 4th fastest should be perfect if you are aiming for top 5.
I run a 1:07 as a sophomore, (yes i know its slow) ive never played a sport until this year, do you have any helpful tips for someone who just started? Im mid track season and i want to be good at the 400m by senior year. Season ends at may 5 this year. If you have any tips please tell me.
Hi great question. Because your season is over in less than a month and given how tall you are as a sophomore I would suggest doing a ton of pure speed work and plyometrics. This will improve your time come end of the season.
Hi did you check the link in the pinned comment? I know it’s a 12 week program but it can be adapted to be as long as you’d like. If you purchase the program I can help you adapt it.
Gotta do more lactate workouts man Think 4x150 at 95% effort with 8-10 minutes of rest Or 3x350m running faster than 400m race pace with full recovery in between
So I’m a 400m and 800m runner and I want to go to states for the 400. Will the 800 hurt my 4? because I think it’s helped so far. Also Im doing speed work and some shorter distance work in practice.
What is your time and what do you need to run to go to state? It depends on what you mean by ‘shorter distance work’. As you begin to approach the sub 50 second 400m time, if you’re not doing pure speed work then it will probably hurt your chances running against the people who do run sub 50.
@@chasewheels I ran a 53.8 for my season opener and the state standard is 50.70. I practice with the sprinters most of the time. And when I go distance it’s probably a hard workout like we did 6 400m 6 200m at 75%. I have to run the 800m so we can win our section because im the best distance guy we have.
@@Josiah_Vidzro I understand. Yes sounds like great 800m workouts but I would have to assume it is hurting your speed. You will have great endurance but lack of speed due to your longer run days. As the season goes on the importance of speed workouts increase and the detrimental effects of longer running workouts do even more harm. It is definitely possible to have an above average 400/800 runner in high school. However it wont serve you well if you want to become elite in the 400m. Based on our brief convo I would think you need to place more focus on speed training to reach 50 point in the 400m.
Great video in February of last i ran 53.91 then i ran 53.21 and in june i ran a 56.67 because i was at the meet at 8am till like 5:30 at night and it was hot that probably cause my race to be bad
When you run that fast there’s definitely no time to think. And those transitions through the different phases of the race should be even less noticeable. Also running in the cold wind is the worst conditions in my opinion.
Or when is it a good time to start your off season training in the summer cause I’m thinking to start the beginning of June or like the second to last week of May
When does your season start and when do you want to be at your peak performance? If you want to properly train I’d suggest starting 4 or so months before start of season and 10 or so months before peak season
@@chasewheels the indoor season starts in January and I notice that college athletes be running 44 or 45 around that time and even 46 indoor. My goal is to be in the best shape possible for indoor season and to run 46 or faster in indoor season.
Okay so the high school season doesnt start until april. So as far as offseason work as of november, do you recommend that in do sprints or longer distances?
Great question. Its ok to do a mix or distances. You can feel more comfortable going on longer runs (2ish miles) and doing repeat intervals at slower speeds but with shorter rest. I am actually working on making a pre-season video so stay tuned.
@@KristyMatthews4444 Sure great question. I have a masters client that I have been training for 4 years now. WIth him we take it a bit slower when we are ramping up to high intensity workouts. We also only workout 3x per week, occasionally 4. A higher emphasis on proper rest and recovery is much more important for masters runners.
@chasewheels Thank you for sharing. Do you have a program for purchase which could outline a regimen for a masters runner? I am in a position where I really don't have anyone to practice with. I am a 51 years old female. This year just practicing one to two times a week, didn't have an interval over 600 m, I was able to run a 58.4 for the outdoor American record would like to see how close I can get to the world record - 57.5. I do currently hold the indoor world record at 59. 9.
Hey there. I’m going to be a junior this year and want to improve my 400 time a lot this season. Last season was my first year running track and I got 63 as my PB. How would you say I should be training before the indoor and outdoor season starts (at our school the indoor season starts in November)? I’m doing soccer in the fall. Should I be doing anything in soccer season or is that enough conditioning? Also FYI I’ve been doing 3-4 days of weights and also did some conditioning in the summer.
Hi great question. Because you started running track late my advice would be to run as much track sprints as you can. The key word here is sprints. I know soccer will get you in good shape, but it will not get you in sprinting shape. Soccer will train you to run faster further but not faster in short sprints. So as soon as soccer is over, dedicate your workouts to track and field sprinting workouts. During soccer season if you can include plyometrics in your weight training that will help keep your muscles more explosive for when you are ready to sprint.
Hey my timing of 400m is 55sec and time of 200 is 25 my age is 16 and my workout of off season is 400*6 with 2min rest and rep of 600,400,300 of 2 sets my target for next season is 51 where did can i improve
Hi, It sounds like you can benefit from more speed work. If you goal is 51 seconds then your 200m should be around 24.5 seconds. Your training sounds ok for off-season workouts. As we get into pre-season you should shift focus a bit to faster intervals with longer rest in between.
What would you recommend I do this off-season, currently a sophmore running a 54 and I want to get to a 50 next year. I’m 6’2 140 and I run about a 12.0 100m.
Great question. I would try to continue running for as long as possible. I am not sure where you are located but if you can find some track meets over the summer. I will make some off-season workout-related content shortly. For now, just try to build your strength and power with weights, and keep your conditioning either through running or playing other sports.
48.8 to 47-low/46 is a huge jump. Unlike going from 51-49, going from 48.8-47 is much harder. However, if you are running 48 then you clearly have talent so it is not impossible. The best advice i could give is to study the people who run 46 and see what their work ethic is like. Often times they train for ~10 months straight, including track-specific weight training. Going from good to great requires that you treat track like a job. Also as we go for bigger goals the importance of having a blend of quality and quantity training becomes more important. I am not sure how your current training schedule is but if you can handle this then you should be on your way to your goal.
Great question. Maybe two times a week? During off season I really like to do 3-4x a week of track-specific workouts but not often at full speed and then 1-2x a week of 'fun' style workouts. The fun style workouts could be pick up basketball or football or soccer or any type of game where you forget you are working out and have chances to run full speed. For the track-specific workouts maybe the only day we really run full speed would be during hill work or stadiums. Much more about speed endurance rather than pure speed.
@@art_of_enny I tried to make it as beginner friendly as I could. Each week is accompanied with a video explain exactly what your week should look like. The course begins with teaching you how to create achievable goals and how to thinking about the sport like a professional. I am also always checking for any questions students may have about the course so I can best help lead you through it. It is also labeled a 12 week course but can easily be adapted to work for any amount of time.
I would have to know much more about your training and other events you compete in. It could be your training, form, speed, or all of the above. I would need more information to help.
@@chasewheels so what will I tell you about my training plz tell me than I tell you or can you give your instagram I'd or another social media platforms where I can talk to you properly for my problem 😅
Hi, it’s hard to say without knowing your training and what your times are in your other events. What is you 100 and 200 time? The most helpful thing is to not over think and just run!
@@tokyomasaki8473 those are pretty good times. I would say work on your pure speed. Try to get you 100m and 200m time down so that it is easier t carry speed throughout your 400m time. If your goal is 52 seconds then your 200m time needs to be about 23ish seconds. That will allow your first 200m in the your 400m dash to be at 25ish seconds and finish the second 200 around 27ish seconds leading to 52 seconds in the 400.
Hi Mike definitely tough but possible. I trained one of my masters clients to run a sub-60-second 400 at the age of 49. We finally got him a final time of 58.7 seconds. Masters runners need a lot more focus on taking time to build a proper base and implementing rest. Good luck!
This program is good for amateur sprinters who have low training age. It may not work for athletes who already are at a 400m 50s time, because, this pyramid is extremly generalized and every athlete requires a specific program which tailors their needs. Example, to hit a sub50, no amount of endurance training will ever make a sprinter go from 50 to 46 because to run a 45ish 400m, an athlete must have severe MAX VELOCITY . In short, the 400m athlete must have a proper 10.4ish 100m and at least a 21.0 200m to run a 45-46ish 400m. Having said that, HE/SHE must focus on getting their speed, body mechanics and plyometrics, isometrics right and after they have a decent max velocity which hits a flying 30m in sub 2.8 seconds, then they can slowly add endurance upon that and God willing, after a few 400m races, the athlete will know and see the results imporving.
Agreed. Considering this is TH-cam and a video made to serve the masses rather than the few, the programming is made to be general. If you check out the program I created it has everything you mentioned (speed, plyos, flying 30s).
@@chasewheels what a brilliant formular! do you ever wonder why all elite 200 and 400 runners are very tall (aka they have long legs). The WR in the 200 and 400 will be broken from a guy standing at least 6'2. So Noah Lyles at 6ft is out! The WR will eventually will be broken, if there ever will be an athlete with exeptinal long thin limbs, but short strong torso. Narrow hips and wide shoulders also help. This kind of anatomy is very advantageous. Today i only see this extreme physique with Steven Gardiner and a very new young australian called Gut Gout. I would. Guys like Knighton come close to this ideal physique. Quincy Wilon is such a rare long limb short torso guy. He need a view inches to get 6ft+ and the WR is gone.
*12-week speed course to improve your time*
www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162
Watch this Next:
th-cam.com/video/8IJkcs7e65U/w-d-xo.html
Thanks
@@chasewheels I just saw this does it have modifications for Masters runners or could you provide a requested?
@@KristyMatthews4444 yes most definitely. Kristy if you would like to buy the regular package and message me on udemy I can provide you with a modified plan for Masters training.
went from 58 my 8 grade year to running 51 now as a sophomore listening to this 🙌🏾
Let’s goooo! Congratulations way to put in the work. 51 as a sophomore is a great time 👌🏾
@@chasewheels One question, i was looking to buy your program. Ik of course you can’t get into detail but does it cover pre season and off season training?
@@5STAR_from912 so my program is a 12 week program to make it digestible. It can easily be modified to fit pre-season training, but I did not include off-season training. What I recommend for off-season if focusing on strength and possibly playing some other sports to keep our bodies active and working on some of the areas we do not traditionally work on during track season (multi-directional movement). In the program the first 2 weeks are some-what of a pre-season training style. It is a little bit more intense than i like to go during pre-season, especially when you spend 10 months training. However, everything covered in the first two weeks can be modified to be done over the first two months of training in order to build a great base. Also the first two weeks i recommend to do in flats just as we would spend most, if not all, of our first couple of months training in flats. This is my second request for off-seeason/pre-season style training so maybe that is something I should look into creating a little bit later in the year. I'd be happy to answer anymore questions about the program.
“Don’t think just run” is something that’s super important to me. I feel like the more I think about it”floating” or trying to pick it up here I just slow down, but race plans are also very important
Yes 100%. The ‘thinking’ part should happen in practice. You should be so familiar with your race plan that it becomes automatic and you no longer have to think.
I focus on breathing and let the legs do what I practiced for.
really like this guide, it has everything good from the other guides in one
Awesome! Glad you enjoyed it
This is by far the best advice for 400m run training video I’ve come across. THANK YOU!
Glad you liked it!
Great video definitely going to buy the program. I’ve seen your stuff before but this was the most in depth you’ve gone so far and I love it. Amazing work I can tell you have a great career in coaching awaiting you.
Awesome thank you. I’m glad you notice, I put a lot of work into my coaching and I really love it!
Thank you!
No problem!
Rn I’m a Junior in high school and I’m starting to become a 400m runner as I’ve found that I’m pretty decent at it. Before I was/sorta still am a 800m runner and I ran the 1500m as well last year. Rn my time is a 51.64 in the 400 and I’m trying to go to state in that event as I’m second in my league rn. Districts is in a couple weeks and I’m wondering what I should do to help me the most to drop as much time as possible. I did also run a 200m at the last meet and ran a 24:12 but I definitely felt that my legs were not quick enough and sorta trailing behind me if that makes sense. Should I just focus on training with the sprint group? Thank you!
Hi definitley you should be training with the sprinters. You already have a good base coming from the 800/1500. At this point in the season, it is really important to focus on quality speed workouts.
One of the big coaches said the knee lift for the 400m is slightly less. However the main issue for many 400m guys is simply not enough short sprint SPEED.
I run a 51 as a HS freshman, honestly the float phase for me doesn't even feel like a float phase, when I purposely try to float I run like a 53, the float phase is relaxed but you are still actively trying and using energy.
100%. That’s how it’s supposed to feel
Funny, as an 800m-400m guy I feel the opposite; my faster speeds don't gas me out that quickly, so the float genuinely feels like one
@@slimjakey yea thats valid, Ive seen distance guys on my team kick the end of the 400 lol, but its def a different style of running and a diff strategy as well
Yeah us distance guys are weird like that but can be pretty clutch on 4x4's if we run the 8
This Thursday will be my first time running the 400 ever how do I push through the race and try to be in the top 5
Hi. If you want to get top 5 my recommendation would be to find out who has the 3rd fastest time in your race and try to follow their pacing. Do no worry about the first fastest person in your race because they can throw off your pacing, but the 3rd or 4th fastest should be perfect if you are aiming for top 5.
I run a 1:07 as a sophomore, (yes i know its slow) ive never played a sport until this year, do you have any helpful tips for someone who just started? Im mid track season and i want to be good at the 400m by senior year. Season ends at may 5 this year. If you have any tips please tell me.
Im 6’1 168 started working out in January
Hi great question. Because your season is over in less than a month and given how tall you are as a sophomore I would suggest doing a ton of pure speed work and plyometrics. This will improve your time come end of the season.
I would like a personal custom 400 off season/ pre season training would you be willing to sell one?
Hi did you check the link in the pinned comment? I know it’s a 12 week program but it can be adapted to be as long as you’d like. If you purchase the program I can help you adapt it.
I recently ran a 1:02 as a 7th grader while my 300m split was 43 seconds. Any ideas on how I can improve my finish?
Gotta do more lactate workouts man
Think 4x150 at 95% effort with 8-10 minutes of rest
Or 3x350m running faster than 400m race pace with full recovery in between
100%. Great advice
The advice below is excellent. Follow that
So I’m a 400m and 800m runner and I want to go to states for the 400. Will the 800 hurt my 4? because I think it’s helped so far. Also Im doing speed work and some shorter distance work in practice.
What is your time and what do you need to run to go to state? It depends on what you mean by ‘shorter distance work’. As you begin to approach the sub 50 second 400m time, if you’re not doing pure speed work then it will probably hurt your chances running against the people who do run sub 50.
@@chasewheels I ran a 53.8 for my season opener and the state standard is 50.70. I practice with the sprinters most of the time. And when I go distance it’s probably a hard workout like we did 6 400m 6 200m at 75%. I have to run the 800m so we can win our section because im the best distance guy we have.
@@Josiah_Vidzro I understand. Yes sounds like great 800m workouts but I would have to assume it is hurting your speed. You will have great endurance but lack of speed due to your longer run days. As the season goes on the importance of speed workouts increase and the detrimental effects of longer running workouts do even more harm. It is definitely possible to have an above average 400/800 runner in high school. However it wont serve you well if you want to become elite in the 400m. Based on our brief convo I would think you need to place more focus on speed training to reach 50 point in the 400m.
I ran 58 age 18, 55 age 44, going for 68 at 68😎
thats awesome. you got it!
Thanks for information ❤
No problem. glad you enjoyed it.
Thanks for the insight boss.
I'm actually finding the last 150m hard to cope with. Hope this helps.
Great video in February of last i ran 53.91 then i ran 53.21 and in june i ran a 56.67 because i was at the meet at 8am till like 5:30 at night and it was hot that probably cause my race to be bad
Was thinking too much last meet and ended up running 46.89. That’s is bad time for me but it was also cold and windy #44soon
When you run that fast there’s definitely no time to think. And those transitions through the different phases of the race should be even less noticeable. Also running in the cold wind is the worst conditions in my opinion.
Just ran a 56.88 as a 7th grader. Don’t have a lot of experience but this video definitely helped
Awesome glad it helped.
Hello how to run the float? Should we take it slowly?
When is it a good time to start training for indoor track season?
Or when is it a good time to start your off season training in the summer cause I’m thinking to start the beginning of June or like the second to last week of May
When does your season start and when do you want to be at your peak performance? If you want to properly train I’d suggest starting 4 or so months before start of season and 10 or so months before peak season
@@chasewheels the indoor season starts in January and I notice that college athletes be running 44 or 45 around that time and even 46 indoor. My goal is to be in the best shape possible for indoor season and to run 46 or faster in indoor season.
I run 2 every track meet I love them
Awesome! It’s one of the best races
When running should you have your hands in fists or open?
Great question. Open hand or slightly closed fist is fine just make sure they are relaxed. If you choose to make a fist do not tense up.
Okay so the high school season doesnt start until april. So as far as offseason work as of november, do you recommend that in do sprints or longer distances?
And when I mean longer distances I mean like 400 not anyrhing over 800
Great question. Its ok to do a mix or distances. You can feel more comfortable going on longer runs (2ish miles) and doing repeat intervals at slower speeds but with shorter rest. I am actually working on making a pre-season video so stay tuned.
@@chasewheelsany tips for older - master runners for pre season workouts to avoid injuries would be great.
@@KristyMatthews4444 Sure great question. I have a masters client that I have been training for 4 years now. WIth him we take it a bit slower when we are ramping up to high intensity workouts. We also only workout 3x per week, occasionally 4. A higher emphasis on proper rest and recovery is much more important for masters runners.
@chasewheels Thank you for sharing. Do you have a program for purchase which could outline a regimen for a masters runner? I am in a position where I really don't have anyone to practice with. I am a 51 years old female. This year just practicing one to two times a week, didn't have an interval over 600 m, I was able to run a 58.4 for the outdoor American record would like to see how close I can get to the world record - 57.5. I do currently hold the indoor world record at 59. 9.
Hello what type of nutrition to last over 400m please
Hi great question that has a ton of answers. Simply put hydration and a clean whole food diet.
Thank you very much coah can't wait the new season is coming quickly to carry out all your advice @@chasewheels
@@Greg-rj5wi Thats aweomse. Olympics is a great time to get remotivated. Good luck!
Hey there. I’m going to be a junior this year and want to improve my 400 time a lot this season. Last season was my first year running track and I got 63 as my PB. How would you say I should be training before the indoor and outdoor season starts (at our school the indoor season starts in November)? I’m doing soccer in the fall. Should I be doing anything in soccer season or is that enough conditioning? Also FYI I’ve been doing 3-4 days of weights and also did some conditioning in the summer.
Hi great question. Because you started running track late my advice would be to run as much track sprints as you can. The key word here is sprints. I know soccer will get you in good shape, but it will not get you in sprinting shape. Soccer will train you to run faster further but not faster in short sprints. So as soon as soccer is over, dedicate your workouts to track and field sprinting workouts. During soccer season if you can include plyometrics in your weight training that will help keep your muscles more explosive for when you are ready to sprint.
Hey my timing of 400m is 55sec and time of 200 is 25 my age is 16 and my workout of off season is 400*6 with 2min rest and rep of 600,400,300 of 2 sets my target for next season is 51 where did can i improve
Hi, It sounds like you can benefit from more speed work. If you goal is 51 seconds then your 200m should be around 24.5 seconds. Your training sounds ok for off-season workouts. As we get into pre-season you should shift focus a bit to faster intervals with longer rest in between.
@chasewheels thankyou sir for reply
Make more vedio on 400m
will do!
What would you recommend I do this off-season, currently a sophmore running a 54 and I want to get to a 50 next year. I’m 6’2 140 and I run about a 12.0 100m.
Great question. I would try to continue running for as long as possible. I am not sure where you are located but if you can find some track meets over the summer. I will make some off-season workout-related content shortly. For now, just try to build your strength and power with weights, and keep your conditioning either through running or playing other sports.
I run 48.8 as a junior, and am trying to get low 47 or even 46 as a senior. Do you think that’s possible?
48.8 to 47-low/46 is a huge jump. Unlike going from 51-49, going from 48.8-47 is much harder. However, if you are running 48 then you clearly have talent so it is not impossible. The best advice i could give is to study the people who run 46 and see what their work ethic is like. Often times they train for ~10 months straight, including track-specific weight training. Going from good to great requires that you treat track like a job. Also as we go for bigger goals the importance of having a blend of quality and quantity training becomes more important. I am not sure how your current training schedule is but if you can handle this then you should be on your way to your goal.
How many times should i train top speed during off season
Great question. Maybe two times a week? During off season I really like to do 3-4x a week of track-specific workouts but not often at full speed and then 1-2x a week of 'fun' style workouts. The fun style workouts could be pick up basketball or football or soccer or any type of game where you forget you are working out and have chances to run full speed. For the track-specific workouts maybe the only day we really run full speed would be during hill work or stadiums. Much more about speed endurance rather than pure speed.
My current PB in the 400 is 58.6s and I’m in College. Do I still have potential? I really want to go sub 51 this session
I would have to see you run. 58.6 to sub 51 is a BIG drop. But nothing is impossible
@@chasewheels is your course beginner friendly?
@@chasewheels I really want to go sub 51🤧🤧 I noticed I don’t seem to have more speed when I run
@@art_of_enny I tried to make it as beginner friendly as I could. Each week is accompanied with a video explain exactly what your week should look like. The course begins with teaching you how to create achievable goals and how to thinking about the sport like a professional. I am also always checking for any questions students may have about the course so I can best help lead you through it. It is also labeled a 12 week course but can easily be adapted to work for any amount of time.
@@art_of_enny Definitely. many people struggle with how to balance speed and speed endurance work.
My 400m timing is 1min I want to decrease my timing ,can you tell me which part I want to work so that I decrease my timing
I would have to know much more about your training and other events you compete in. It could be your training, form, speed, or all of the above. I would need more information to help.
@@chasewheels so what will I tell you about my training plz tell me than I tell you or can you give your instagram I'd or another social media platforms where I can talk to you properly for my problem 😅
I’m 6’2 sophomore my pr is a 55.07 I feel like I could run a 53-52 I currently ran the 4x4 and split a 54 anything I could do ???
Hi, it’s hard to say without knowing your training and what your times are in your other events. What is you 100 and 200 time? The most helpful thing is to not over think and just run!
@@chasewheels throughout the season I haven’t really ran the 100 and especially 200 but my 100 time is 12.15 and 200 is 25.06
@@tokyomasaki8473 those are pretty good times. I would say work on your pure speed. Try to get you 100m and 200m time down so that it is easier t carry speed throughout your 400m time. If your goal is 52 seconds then your 200m time needs to be about 23ish seconds. That will allow your first 200m in the your 400m dash to be at 25ish seconds and finish the second 200 around 27ish seconds leading to 52 seconds in the 400.
Was 55”8 and went 52”5 in few months
awesome! nice drop
Ran a 57.6 as a 7th grader looking to run a 53 in 8th
How’s your training been going?
I’ll be 53 years old soon. Trying to break the minute mark. I was 51-54 seconds until my mid 20’s. Tough goal I know.
Hi Mike definitely tough but possible. I trained one of my masters clients to run a sub-60-second 400 at the age of 49. We finally got him a final time of 58.7 seconds. Masters runners need a lot more focus on taking time to build a proper base and implementing rest. Good luck!
@@chasewheels Thanks. Yeah ran 1:15 quarter this week at roughly 90% effort. I need to drop another 10 lbs or so and work on top end speed/form
@@mikebrowner1 Yes losing that extra weight will help a ton
Who’s here after fumbling a race
Sir i am 17 and i ran in 49 400m i am the state champion of our state
That is awessome. Congrats!
@ thankyou sir
Sie please make vedio on diet
@@Creator_349 Ok, will do.
This program is good for amateur sprinters who have low training age. It may not work for athletes who already are at a 400m 50s time, because, this pyramid is extremly generalized and every athlete requires a specific program which tailors their needs. Example, to hit a sub50, no amount of endurance training will ever make a sprinter go from 50 to 46 because to run a 45ish 400m, an athlete must have severe MAX VELOCITY . In short, the 400m athlete must have a proper 10.4ish 100m and at least a 21.0 200m to run a 45-46ish 400m. Having said that, HE/SHE must focus on getting their speed, body mechanics and plyometrics, isometrics right and after they have a decent max velocity which hits a flying 30m in sub 2.8 seconds, then they can slowly add endurance upon that and God willing, after a few 400m races, the athlete will know and see the results imporving.
Agreed. Considering this is TH-cam and a video made to serve the masses rather than the few, the programming is made to be general. If you check out the program I created it has everything you mentioned (speed, plyos, flying 30s).
Float phase, more like a car in overdrive.
Haha
You don't talk about anatomy. Long legs are a must for the 400
Hello thank you for the comment but long legs are NOT a must. Stride length x stride frequency = speed
@@chasewheels what a brilliant formular!
do you ever wonder why all elite 200 and 400 runners are very tall (aka they have long legs). The WR in the 200 and 400 will be broken from a guy standing at least 6'2.
So Noah Lyles at 6ft is out! The WR will eventually will be broken, if there ever will be an athlete with exeptinal long thin limbs, but short strong torso. Narrow hips and wide shoulders also help. This kind of anatomy is very advantageous. Today i only see this extreme physique with Steven Gardiner and a very new young australian called Gut Gout. I would.
Guys like Knighton come close to this ideal physique.
Quincy Wilon is such a rare long limb short torso guy.
He need a view inches to get 6ft+ and the WR is gone.
@@Leonidas-eu9bb(Michael Johnson enters the chat)
@@Leonidas-eu9bbJamie Baulch ran 44.82 at 5’9
And Liguelin Santos at 5’8 ran 44.11