I ran a 21.5 200m and I was the 5th fastest guy on the team. My high school was freaking ridiculous. They won the 4x200m all 4 years I was there and 5 men's state titles (3 outdoor). I was stuck doing 4x4, triple jump, and 300 hurdles.
Hey my name is joseph Deng and I'm a 800/400m runner. I don't believe that you have to run 16.5 in 150m to break 50 seconds in the 400, I run 18.10 in 150m & 49.95 in 400m
^ Ladies and gentlemen, I present to you, the holder of the Australian Record 800m of 1:44.4 This is him writing when he was 17, running around about a 24.17 200m based off his 150m time and he is running 49s at this point, not exactly sure of his 800m but I believe it was 1:50-1:52. The main takeaway from this is that 24s in the 200 is not special, but his endurance allowed him to run under 50s, which is pretty special. I’ll never forget the time I raced him in the 800 and hopefully I’ll get to try again soon.
@@usainvanrudisha1649 Damn! THANKS. That's interesting!!! Also, great perspective on the 24 200m not being great but the 50.00 400m definitely being great. I know a few guys who should've tried the 400.
I'm 35 and have just taken up trying to run 400m out of the blue (have never been a runner) to give myself a goal during Covid-19. I'm at 60sec (just over) aiming to get this down to 55sec. It's good fun
If you add the 3 x 150m times you run this gives you a reference of your 400m time. Yes I know 3 x 150 = 450. This allows for the fatigue you will suffer over a 400m run. It will work out pretty close.
just doing a check in to somewhat prove that my workout thing has worked for me, this year after i built my base miles in the summer, second week of XC season we did 800m repeats for a workout with a 600m jog between, my splits were 1:56, 1:57, 1:57, and 2:05. we did this workout to gain more speed and to be able to use the speed when running tired, my XC pr for 8k this year was 26:21, the last 800m of the race was covered in 2:06. Would love to hear how the workout has benefited you
you cant make chart that apply to the 400m , some guys run 10.30 cant break 50 and some guys run 10.80 and run 48sec . the 100/200m guys have got the flat speed to run under 50sec but it doesnt mean they can jog it. 400m is an event u need to trained for to break 50sec.
Headband TV right but he's not going into depth of training but I noticed he said that if you can break a certain time in the 150 then u can't break 50 sec
Headband TV Im a mid distance kind of guy my 100 is slow (11.6) but my speed kicks in late thats why I run the 200 in (22.6) and my 400 is (50.3) my acceleration is something I need to work on Im going in to my senior year of track
Over the summer do sets of 5 200's with 60 then 45 then 30 second breaks in between and 5 minute breaks between sets. Do two sets if you want to work on 400 and run the 200s and 400 pace. Also practice your 'float' for the backstretch often in your workouts. On top of this, keep up in your sprint and form training and weight lift. Love this sport man keep it up
@daryl sanders You should try the 800. I run a 200m in 23.4 sec and 400m in 52.0 seconds with a 37.9 300m. And in the 100m I can barely break 13. It’s signs that you might be able to run a fast 800
so for me (im a distance runner) when i do the 4X400 for my track team when i need to i can turn in lower 53s, and can do a 24.3 for a 200 (split taken from the last 200m of a 3200), what kind of 400 should i be able to run?? ive always been curious but never really had the opportunity.
Hey!! I love watching your videos, and I'm looking for some advice! I just finished my sophomore track season, and my PR was a 51.4 (electronic time). My freshman year PR was 54.6 (also electronic time). Any recommendations for training this summer? I would like to be running a 49 in the next 6 months, and I'm willing to do any amount of training for that. Please respond!! Thanks
I think its almost impossible to predict your 400m time based on another time. Firstly there will be a major difference in a 100m runner trying to go below 50 seconds compared to a 800m runner. I'd say it would be slightly easier for the 800m runner. A full on sprinter may run 22 second 200m and not go close to 50 sec 400m. Best thing to do is run a 400m, see where you are at. Then train speed endurance 200-600m reps and work on holding your form. find the best way to attack the track. Hit the gym, build a core strength, get those hard intervals in and youll get there if you really want it.
Josh Strudwick I disagree. First of all, initial speed and acceleration is one of the primary components to a successful 400. It is a sprint. Getting up to your race pace during the alactic phase is important to being efficient for the remainder of the race. Times are an indication of an athlete's physical ability. If a sprinter sprints well in a sprint his abilities in sprinting will translate to another sprint.
I'm a 100,200 guy I'm 15 and I run 11.4 and 23 I had to run a 4x400 at sectionals yesterday I dropped 3 seconds and I'm at 49.5 , the 400 is mostly strategy and sprinters should have better times because they have the power and speed , BTW we ran a 3:26 and are running at states this weekend.
Breaking 60 is pretty easy man, all you gotta do is put your mind to it. I was running mid - low 13 in the 100m with horrible speed endurance but I still managed to break it. Push yourself, and good luck!
I can't even break 24 in the 200m dash but I can break 50 in the 400, I am able to do this because I am able to run progressively faster and faster because of my cardio training from cross country so I kinda disagree with this "calculator"
My friend last year was a freshman and ran a 50 in the 400m. He was 20 milliseconds off of the freshman record. And he went to state in the 4x400 and was the fastest 400m runner and never ran the open 4
no me a quedado muy claro lo que quiere demostrar tu tabla en el min 5:00. Yo poseo en los 200 metros un tiempo de 22:40. ¿Cuál seria mi tiempo en los 400 metros?. Seria de mucha ayuda tu respuesta. Gracias
To run a 400 you need speed and speed endurance this video is only guaging by top speed so the result may vary for athletes who may have had training in speed endurance. The video isn't in accurate it's just not a one size fit all kinda thing. Just choose if you want to focus on speed endurance or faster top speed for the 400
How fast you are in the 150 ,200,100,60 makes it easier but it doesn’t rely on it. When I was in high school it was 800m runners who were barely sub12 in the 100 who could break 50. It’s how you run the race if you don’t have the strength or speed yet
I am a high school runner going into my junior year, i ran cross country for 3 years and track for 2. I really want to focus on the 400m this year. Should i do 200m-400m training or 400m to 800m training? My 400m pr is 56.9 from sophomore year.
ZYZZ BRAH 400m is kind of made for sprinters, you seem like a distance runner. Running a 56.4 means that you must have weaker legs compared to the sprinters and slower twitch muscles. You need to eat a little bit more fibers and do squats to grow your leg muscles and you need to do sprint workouts. Its gonna take some time though, unfortunately but thats what it takes for you to PR your 400m even more. 🤗 Hope it helps my distance runner buddy.
Numbers are always right, but they are tricky. In this case, there is a variable missing: the stride. If you are a short guy, maybe you can do splits 150m in 15" flat, but i can asure that the last 100m of a 400m race will kill the numbers principle.
My PB is 100m in 11,49/200m in 22,80 from this outdoor season since three weeks. How fast can I run the 400m now? I'm 17 and from Germany. Last year I run the 400m two times. The time was 50,58....
well for me the 3200 was a short race lol, but it was the longest in HS track, im just now going into my fresh year college and am most likely going to be a 5k 10k guy, ive already ran 33:42 for 10k on the roads and a 15:45 for 5k on roads. But no matter the distance you always want good leg speed in case you find yourself in a kicking race where its the last 200m of the race that declares who wins
For our early pre-season testing today I ran 16.53 for 150meters from a 3 point stance and a 36.4 for 300meters from a 3 point as well. Idk if you can predict a 400meter time off of that but would that be good enough to go sub 50?:
so what your saying is i should do pyramid workouts tht go up to 800? and ya i'm thinkin of doin runnin longer distances after JO is after to build up my stamina, and im hoping this week i can just hit bout a 50 or lower, but dam man thts good, i remember running the 3200 freshmen year, it was killa haha
How confident are you in these predictions? Because I can consistently run very low 16's for a 150 without a fly start, and can occasionally sneak just under with ideal conditions (handheld, so need to add .15 for reaction time difference). I'm not a speed endurance runner, my ideal distance would probably be 200m maybe 100, but according to these times my 200 and 400 will be alot quicker than expected. Last year I ran around 21.5 for the 200 and ~49sec for my 400 (to throw up), with a 150m time of 16.21 (no fly). Will I be able to get to around 21.1 - 21.2 for my 200 this year? (yet to time one). Rambling on here but hoping to get some insight and maybe help for your future exrapolations
Chris For a full 10m? Oh wow, any decent 400m runner can hold their form for 160m. Plus it's a fly start. That doesn't mean you go tearing off in that first 10m. It just means you get going.
Sorry but i guess that answer is not for me!I was talking about the relationship between stride and frequency. The faster the stride, sooner the fatigue and speed loss.A tall guy can balance the speed loss in the last 100 mts because his longer stride. MJ explained that very carefully in some videos.Books are plenty of that data.
+Roy Mwale My son ran the 400m in HS and now in college. many sprinters could beat him in the 100. But could not beat him in the 400m. he won every 400 race but state his senior year of HS.
You lying, about running a 21.4 . I been around track for almost 30 years . I never seen around that runs a low 21 in the 200m and not be able to run lower than a 50 in the 400m.
Hello how are you, I loved the video but do not let me clear something. I currently own a mark in the 200 meters in 21:80. I would like you to tell me what would be my time in the 400 meters. thanks
My times are 22.93 in 200m 51.03 in 400m (FAT), its my senior year and I really want to get down below 50 seconds (Will be first time in school history anyones gotten below 50) Coach has me doing 5x550m once a week and other training. I also do morning sprints sometimes. What can I do to go below 50?
@@nicholasintrepidity5073 unfortunately no, got injured from over training, haha. Your message makes me want to try for it again but I’ve gotten lazy since graduating
@@heromarine9670 awww so sorry. i’m sure if you rested a few days when you over trained you’d have gotten it. thanks for saying that! hope you train again. you can run in college!
Over the past year I practiced for about a year and got 59.30. My 100m is around 13.50 i.e. not fast at all. Not much talent is needed. Just keep practicing! P.S. I am 30+ !
I am in 8th grade, and track just started. I haven't run any races, but I got 27.5 and 62.9 for the 200 and 400, respectively. I did xc, which some people say hurts your speed, but can I break 60 this year? Note that last year, my first all out 400 was ~72 seconds(no training at all, no race plan)
I ran a 28 second 200 and was able to run a 61 second 400 (3 times in one meet [I thought I would die after the third one]) tbh you should be able to do it, but I would definitely try to look up some videos to get a race plan, it will really help.
Again, your cross country training should help with that, but I agree, there is really no training for the last 100 meters, whoever is the mentally toughest and has trained well with be the ones who succeed.
Do longer Build ups in practice, takes a couple weeks to really set in, so if your doing build up workouts where your doing 100m 200m 300m 400m and then back down do like a 300 then a 400, and work your way up to and down from like an 800. thats what i was doing, i don't normally run 400's but after a 3200 i've managed to do a 9:40 for 3200 come back 10 min later and do a 51.2 for 400
When I was freshman my PR 400m was 56.9 but 200m was 27.2 according this my 400m time would have been 58.4 :/ but now my 200m is down to 22.7 but 400m is a 51.5 I think it might just go person to person ngl
This doesn't really give accurate assumptions. I run my 200 in a 23 and my 300 in a 35 but my 400 is a 52. I think the athlete is what makes the times obviously. Because I just don't have the endurance for the last 100, I die out or maybe I'm not pushing hard enough. Idk. But it's just not that predictable to where you can calculate it is what I'm trying to say. Depends on the person.
Raul V I think your first 200m is too fast. You can't go all out in your first 200m or you will die on the second part of the race. Your first 200m is 23 and your second 200m is 29. You lost 6 seconds on your 2nd part of the race, that's so huge 😱 I advise you to run the first 200m near of 24/24.5 and you will be able to break 50s easily!
Raul V the problem with your 300 meter time is that it would entitle you to a sub 9 second 100 which hasn’t ever been done in a single 100, let alone a 300 as a split time.
I'm 17 and have done 4, 400m races ever, all this season, and have only been training for it this last month. My time is 51.5 and am looking to break 50 in the next few races.
Im a freshman in highschool, and during the indoor season i ran the 400m on average at 50.58 seconds. i run that consistently and i was wondering what i would be running senior year. I train hard and constantly eat healthy.
That is a great 400 time for a 14 year old tho, you're gonna be a monster if you keep up the hard work, probably in the 48's by the time you are a senior
yeah I'm a freshman and I can't seem to break 54, though I'm .1 seconds away haha. I only starting running over the summer so hopefully I can do some damage my senior year!
have you watched the video of him running a 43.58 split in a mile relay in Kingston? That race was in early March, he's putting in base work - no speed yet - and the manner in which he attacks that backstretch is a thing of beauty. The video is here on RUclips - I believe it's the Gibson Relays, and he's running anchor
Yeah , I went 49.95 sec . It wasnt the best race for me but still under 50 ... I think it was impossible to fail after so much effort... Btw. now am injured because i pushed too hard on trainings, be carefull :)
My first 200 is about 23.5 and 2nd 26.45 ... For me first 200 feels pretty easy i can do it anytime if am fresh. Before race i knew i ll go first 200 under 24. The key is to be as relaxed as posiblle on first 200 and still be fast. U have to start adding much more effort after first 200m. I have never done 300 on official race , but on training hand timing is about 36.
k well heres my question, i run a 300 meter in 33.8 seconds; yet my best time for the 400 was a 51.2, does anyone know why i'm not running at least a sub 50 by now?
I do 17.3 in 150m without starting blocks. I'll assume my fly time is 1 second so my timing should be around 16.3? So according to this graph I should be hitting 49.5 seconds. Well now my PB is 52 seconds. Will get back to post in less than 4 weeks time and comment my results here. Hoping to hit 50 seconds flat at least.
My pb was 23.1 in the 200m...but my pb in the 400m was 55.9....I don't understand why I was slow....my teammates was better then me in the 400m...but i was faster then them in the 200....they couldn't break 24 seconds in the 200m....I don't understand
well my coach put me in a heat with guys that run 50 so it was more of just mentality and me pushing myself and that gave me a 55. then throughout the rest of the season I just kept training harder rvind92g
+Nathan Koniszewski Strategy alone wont make you run a 50 sec unless you have the speed and the speed endurance for it. Keep working hard and smart and you'll eventually get there. Pozdrawiam
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I ran a 21.5 200m and I was the 5th fastest guy on the team. My high school was freaking ridiculous. They won the 4x200m all 4 years I was there and 5 men's state titles (3 outdoor). I was stuck doing 4x4, triple jump, and 300 hurdles.
In 7th grade some kid got a 22 second 200
Hey my name is joseph Deng and I'm a 800/400m runner. I don't believe that you have to run 16.5 in 150m to break 50 seconds in the 400, I run 18.10 in 150m & 49.95 in 400m
16.5 is fly time mean 17.5 regular run
^ Ladies and gentlemen, I present to you, the holder of the Australian Record 800m of 1:44.4
This is him writing when he was 17, running around about a 24.17 200m based off his 150m time and he is running 49s at this point, not exactly sure of his 800m but I believe it was 1:50-1:52.
The main takeaway from this is that 24s in the 200 is not special, but his endurance allowed him to run under 50s, which is pretty special.
I’ll never forget the time I raced him in the 800 and hopefully I’ll get to try again soon.
@@usainvanrudisha1649 you sure it's him? Pretty cool when you think about it
DTMerc RL yeah mate it’s him for sure, nobody else in Australia called Jospeh Deng was running that fast in 2015.
@@usainvanrudisha1649
Damn! THANKS. That's interesting!!!
Also, great perspective on the 24 200m not being great but the 50.00 400m definitely being great.
I know a few guys who should've tried the 400.
I love your videos coach. You have no idea how much you've helped me.
I'm 35 and have just taken up trying to run 400m out of the blue (have never been a runner) to give myself a goal during Covid-19. I'm at 60sec (just over) aiming to get this down to 55sec. It's good fun
To improve your 400m focus on your 100m time. You need more speed, then running at speed will be less costly.
This actually is fairly close lol. My pb in the 200m is 22.33, and the 400m is 48.34.
Yep. I ran 23.11 and 49.89 electronic. The table is a good indicator. I had a standing start time of 16.5 in the 150m.
What is your week schedule of 400m to get 48sec
48 is insane... my school record is 49 but my PB is somewhere within the high 53's...
If you add the 3 x 150m times you run this gives you a reference of your 400m time. Yes I know 3 x 150 = 450. This allows for the fatigue you will suffer over a 400m run. It will work out pretty close.
This is so spot on.
I guess with my 16.4 time I can break 50. Boy my high school is gonna be in for a surprise at the start of the spring season.
16.4 time as in the 100m?
150
Chris 15o Hurdles could of said that
no just 150m dash
Whats ur 100m time?
just doing a check in to somewhat prove that my workout thing has worked for me, this year after i built my base miles in the summer, second week of XC season we did 800m repeats for a workout with a 600m jog between, my splits were 1:56, 1:57, 1:57, and 2:05. we did this workout to gain more speed and to be able to use the speed when running tired, my XC pr for 8k this year was 26:21, the last 800m of the race was covered in 2:06. Would love to hear how the workout has benefited you
you cant make chart that apply to the 400m , some guys run 10.30 cant break 50 and some guys run 10.80 and run 48sec . the 100/200m guys have got the flat speed to run under 50sec but it doesnt mean they can jog it. 400m is an event u need to trained for to break 50sec.
Headband TV right but he's not going into depth of training but I noticed he said that if you can break a certain time in the 150 then u can't break 50 sec
Headband TV Im a mid distance kind of guy my 100 is slow (11.6) but my speed kicks in late thats why I run the 200 in (22.6) and my 400 is (50.3) my acceleration is something I need to work on Im going in to my senior year of track
Its all about your stamina and how long you can last , Its impossible to sprint the whole 400 so you have to have a gameplan before you run
10.3 guy always can break 50 if he cant he didnt run he jogged
I’ve met a guy who runs 11.2 at the 100m and gets a 64 on the 400
Over the summer do sets of 5 200's with 60 then 45 then 30 second breaks in between and 5 minute breaks between sets. Do two sets if you want to work on 400 and run the 200s and 400 pace. Also practice your 'float' for the backstretch often in your workouts. On top of this, keep up in your sprint and form training and weight lift. Love this sport man keep it up
How fast should I run the 200s?
Thank you Jim.
i ran 49's my senior year...which was last year and ive been out of competition. i hope to start again this year.
thank you, nice videos.
This is a good manner, i can see that through this oneself can better 400metres.
@daryl sanders
You should try the 800. I run a 200m in 23.4 sec and 400m in 52.0 seconds with a 37.9 300m. And in the 100m I can barely break 13. It’s signs that you might be able to run a fast 800
Thanks for the video
so for me (im a distance runner) when i do the 4X400 for my track team when i need to i can turn in lower 53s, and can do a 24.3 for a 200 (split taken from the last 200m of a 3200), what kind of 400 should i be able to run?? ive always been curious but never really had the opportunity.
Nice informative video man
I run a 55.91 in the 400m so hopefully this season I can get to a 50 or below
did you get below a 50? :D
Same here brother I'm at 53 right now
So what do you recommend is the better training plan for sprinters who taller and leaner?
Hey!! I love watching your videos, and I'm looking for some advice! I just finished my sophomore track season, and my PR was a 51.4 (electronic time). My freshman year PR was 54.6 (also electronic time). Any recommendations for training this summer? I would like to be running a 49 in the next 6 months, and I'm willing to do any amount of training for that. Please respond!! Thanks
8 years and no reply :(
Practice your 200m splits, 500m along with 320m and 80m block starts of curve
I think its almost impossible to predict your 400m time based on another time. Firstly there will be a major difference in a 100m runner trying to go below 50 seconds compared to a 800m runner. I'd say it would be slightly easier for the 800m runner. A full on sprinter may run 22 second 200m and not go close to 50 sec 400m. Best thing to do is run a 400m, see where you are at. Then train speed endurance 200-600m reps and work on holding your form. find the best way to attack the track. Hit the gym, build a core strength, get those hard intervals in and youll get there if you really want it.
Nope it is much easier for a 22 flat guy to break 50 than a 1:55 800m guy. More volume isn't the answer speed and power is.
Josh Strudwick I disagree. First of all, initial speed and acceleration is one of the primary components to a successful 400. It is a sprint. Getting up to your race pace during the alactic phase is important to being efficient for the remainder of the race.
Times are an indication of an athlete's physical ability. If a sprinter sprints well in a sprint his abilities in sprinting will translate to another sprint.
I'm a 100,200 guy I'm 15 and I run 11.4 and 23 I had to run a 4x400 at sectionals yesterday I dropped 3 seconds and I'm at 49.5 , the 400 is mostly strategy and sprinters should have better times because they have the power and speed , BTW we ran a 3:26 and are running at states this weekend.
What state do you run in? I am top in Vermont. I run a 22.54 200m as of last year.
It's a guideline that gives an idea of what u may be capable of.
Breaking 60 is pretty easy man, all you gotta do is put your mind to it. I was running mid - low 13 in the 100m with horrible speed endurance but I still managed to break it. Push yourself, and good luck!
I can't even break 24 in the 200m dash but I can break 50 in the 400, I am able to do this because I am able to run progressively faster and faster because of my cardio training from cross country so I kinda disagree with this "calculator"
Juan Jordan the calculator is generally meant for sprinters not xc runners.
same as me i really don't understand that
truu know someone like that
I don’t believe that shit for a second. That’s simply not possible
Meshar Rogers if he’s a xc runner his aerobic capacity would be high enough to run this
how often should this workout run? once a week? once every two weeks?
thks man imma try it out during summer track
what's the difference between speed endurance and special endurance?
Where can I get that gadget you where using for your watch to train?
I'm 14 and i train for 400m, in training I got 39.7 for a 300m. Would high 54's be a good and possible aim?
My friend last year was a freshman and ran a 50 in the 400m. He was 20 milliseconds off of the freshman record. And he went to state in the 4x400 and was the fastest 400m runner and never ran the open 4
no me a quedado muy claro lo que quiere demostrar tu tabla en el min 5:00.
Yo poseo en los 200 metros un tiempo de 22:40. ¿Cuál seria mi tiempo en los 400 metros?. Seria de mucha ayuda tu respuesta. Gracias
To run a 400 you need speed and speed endurance this video is only guaging by top speed so the result may vary for athletes who may have had training in speed endurance. The video isn't in accurate it's just not a one size fit all kinda thing. Just choose if you want to focus on speed endurance or faster top speed for the 400
How fast you are in the 150 ,200,100,60 makes it easier but it doesn’t rely on it. When I was in high school it was 800m runners who were barely sub12 in the 100 who could break 50. It’s how you run the race if you don’t have the strength or speed yet
I am a high school runner going into my junior year, i ran cross country for 3 years and track for 2. I really want to focus on the 400m this year. Should i do 200m-400m training or 400m to 800m training? My 400m pr is 56.9 from sophomore year.
ZYZZ BRAH 400m is kind of made for sprinters, you seem like a distance runner. Running a 56.4 means that you must have weaker legs compared to the sprinters and slower twitch muscles. You need to eat a little bit more fibers and do squats to grow your leg muscles and you need to do sprint workouts. Its gonna take some time though, unfortunately but thats what it takes for you to PR your 400m even more. 🤗 Hope it helps my distance runner buddy.
Numbers are always right, but they are tricky.
In this case, there is a variable missing: the stride. If you are a short guy, maybe you can do splits 150m in 15" flat, but i can asure that the last 100m of a 400m race will kill the numbers principle.
My PB is 100m in 11,49/200m in 22,80 from this outdoor season since three weeks. How fast can I run the 400m now?
I'm 17 and from Germany. Last year I run the 400m two times. The time was 50,58....
Hi there, I like your old timing system. It seems inexpensive, what brand and model is that watch and gadget?
Girish Shanker you callin my boy broke?
well for me the 3200 was a short race lol, but it was the longest in HS track, im just now going into my fresh year college and am most likely going to be a 5k 10k guy, ive already ran 33:42 for 10k on the roads and a 15:45 for 5k on roads. But no matter the distance you always want good leg speed in case you find yourself in a kicking race where its the last 200m of the race that declares who wins
I used to run negative splits althrough college i ran 23.7 and 23.2 one time... any advice?
Thanx
Sir what Time I do for make 400 m(50 sec) in 250 meter work and 300 meter all-out work?
For our early pre-season testing today I ran 16.53 for 150meters from a 3 point stance and a 36.4 for 300meters from a 3 point as well. Idk if you can predict a 400meter time off of that but would that be good enough to go sub 50?:
If you can run a 36.4 300m you should 100% be able to have a sub 50 400m
to what 10th of a second would you guys say a 4x400m split is accurate to?
How do you extrapolate this sheet for High school runners
Sprinters (some) can maybe naturally run a well 400mm.easier than a distance runner.
@thanameznick possibly but to go under if you were to run a 34 second 400 your guaranteed to go at least 50
so what your saying is i should do pyramid workouts tht go up to 800? and ya i'm thinkin of doin runnin longer distances after JO is after to build up my stamina, and im hoping this week i can just hit bout a 50 or lower, but dam man thts good, i remember running the 3200 freshmen year, it was killa haha
I seen endurance people run.49s. I remember all they did was 150 to the most 300meter sets. Distance runners all they need is speed workouts.
How confident are you in these predictions? Because I can consistently run very low 16's for a 150 without a fly start, and can occasionally sneak just under with ideal conditions (handheld, so need to add .15 for reaction time difference). I'm not a speed endurance runner, my ideal distance would probably be 200m maybe 100, but according to these times my 200 and 400 will be alot quicker than expected. Last year I ran around 21.5 for the 200 and ~49sec for my 400 (to throw up), with a 150m time of 16.21 (no fly). Will I be able to get to around 21.1 - 21.2 for my 200 this year? (yet to time one). Rambling on here but hoping to get some insight and maybe help for your future exrapolations
It's actually harder with a fly start because you have to maintain your speed longer
Chris
For a full 10m? Oh wow, any decent 400m runner can hold their form for 160m. Plus it's a fly start. That doesn't mean you go tearing off in that first 10m. It just means you get going.
***** I wasn't saying that it's 100% more difficult, it just feels longer
Do you have a prediction chart for the 800m
Sorry but i guess that answer is not for me!I was talking about the relationship between stride and frequency. The faster the stride, sooner the fatigue and speed loss.A tall guy can balance the speed loss in the last 100 mts because his longer stride. MJ explained that very carefully in some videos.Books are plenty of that data.
Hi, I'm 15, I make 400m hurdles, but I need to train for 400m too. In training i got 38.1 for a 300m. In a competition I ran the 400m in 53.1
waht kind of strenght? like how do i get the strenght? and im trying to go 48 this weekend to qualify for nationals, at least sub 50, wish me luck
I run a 21.24 in the 200 and a 10.34 in the 100m .... but I have been trying to break 50 since 2010
nah its possible some people just die completely. Body types are not across the board.
+Roy Mwale My son ran the 400m in HS and now in college. many sprinters could beat him in the 100. But could not beat him in the 400m. he won every 400 race but state his senior year of HS.
I don't know what the deal is but I will give the 400 meter one more try outdoors. Indoor nationals is the focus now .01 sec away. Pray for mea.
dude 400m is endurance plus speed u need both
You lying, about running a 21.4 . I been around track for almost 30 years . I never seen around that runs a low 21 in the 200m and not be able to run lower than a 50 in the 400m.
Was wondering if the 150s are done at maximum
My Pb in 200 is 22.79 what do you think my 400 potential would be then?
Hello how are you, I loved the video but do not let me clear something. I currently own a mark in the 200 meters in 21:80. I would like you to tell me what would be my time in the 400 meters. thanks
21.80x2 = 43.6 x1.09 = 47.52s in prediction
Where. An I get a free lap thing? And how much??? And I am a distance runner so my 100 and 200 meters are slow! How can I improve my 400?
My times are 22.93 in 200m 51.03 in 400m (FAT), its my senior year and I really want to get down below 50 seconds (Will be first time in school history anyones gotten below 50) Coach has me doing 5x550m once a week and other training. I also do morning sprints sometimes. What can I do to go below 50?
did you get under 50???
@@nicholasintrepidity5073 unfortunately no, got injured from over training, haha. Your message makes me want to try for it again but I’ve gotten lazy since graduating
@@heromarine9670 awww so sorry. i’m sure if you rested a few days when you over trained you’d have gotten it. thanks for saying that! hope you train again. you can run in college!
@@heromarine9670 yea 5x550 is not a good idea if your a sprinter 😭
i ran a 51.8 last week, got a competition 2 weeks later. hope this video helps n i break 50
p.s i just turned 16
Hey man, I run a 53 in the 400. How did you get your time down to a 51? I’m also 16 and a sophomore, so I’d really like to know.
@@michaelterrell5061 your time is really good too. I run a 58 as a freshmen, how did you get to a 53?
im 17 y old and i broke the 50s mark when i was 16 (a month ago) i have 200m at 23.23 and 800 2:00:86
its mid-seasom for me and this is my first year running track. I'm fast but not the fastest and not that in shape. what event should I do?
Sky High cry 😭
Over the past year I practiced for about a year and got 59.30. My 100m is around 13.50 i.e. not fast at all. Not much talent is needed. Just keep practicing! P.S. I am 30+ !
I am in 8th grade, and track just started. I haven't run any races, but I got 27.5 and 62.9 for the 200 and 400, respectively. I did xc, which some people say hurts your speed, but can I break 60 this year? Note that last year, my first all out 400 was ~72 seconds(no training at all, no race plan)
I ran a 28 second 200 and was able to run a 61 second 400 (3 times in one meet [I thought I would die after the third one]) tbh you should be able to do it, but I would definitely try to look up some videos to get a race plan, it will really help.
James Lewis i have a race plan now, but i always die out at the last 60 meters
Again, your cross country training should help with that, but I agree, there is really no training for the last 100 meters, whoever is the mentally toughest and has trained well with be the ones who succeed.
im a fresh man in high school and my 200m best it 22.80 what do I have to do to break 50 seconds in the 400m because my 400m time is 53.83
do you have one for high school girls that run the 200m
Do longer Build ups in practice, takes a couple weeks to really set in, so if your doing build up workouts where your doing
100m
200m
300m
400m
and then back down do like a 300 then a 400, and work your way up to and down from like an 800. thats what i was doing, i don't normally run 400's but after a 3200 i've managed to do a 9:40 for 3200 come back 10 min later and do a 51.2 for 400
When I was freshman my PR 400m was 56.9 but 200m was 27.2 according this my 400m time would have been 58.4 :/ but now my 200m is down to 22.7 but 400m is a 51.5 I think it might just go person to person ngl
my 300 was 35.9 but i run just 52.04 in 400. any tip for get a better 400??
This doesn't really give accurate assumptions. I run my 200 in a 23 and my 300 in a 35 but my 400 is a 52. I think the athlete is what makes the times obviously. Because I just don't have the endurance for the last 100, I die out or maybe I'm not pushing hard enough. Idk. But it's just not that predictable to where you can calculate it is what I'm trying to say. Depends on the person.
Raul V I think your first 200m is too fast. You can't go all out in your first 200m or you will die on the second part of the race.
Your first 200m is 23 and your second 200m is 29. You lost 6 seconds on your 2nd part of the race, that's so huge 😱
I advise you to run the first 200m near of 24/24.5 and you will be able to break 50s easily!
Raul V the problem with your 300 meter time is that it would entitle you to a sub 9 second 100 which hasn’t ever been done in a single 100, let alone a 300 as a split time.
Raul V imposible
Raul V hi
Fiskoking91000 right sir
If I run a 52.6 in 8th grade and keep training what time do you think could be possible for me by senior year?
Karson Lippert possibly somewhere in the 47’s, if you aren’t already on high school training and if your coaches know what they are doing......
Chris Tanner yeah my high school track coach used to rub the 400m in college so this is perfect!
Karson Lippert if I am a 9 year old kid i want to race the tube in london 380 meters and gotta beat 1min 20 sec?
I'm 17 and have done 4, 400m races ever, all this season, and have only been training for it this last month. My time is 51.5 and am looking to break 50 in the next few races.
you can do it bud
+Blessman Fred I've got it down to 51.1 so nearly in the 50's
im 14 n i run 51.01
Cuz i know the 150m to 400 was fro flys so i didnt know how it works for stand still starts
I'm running a 58.5 as a sophomore. -_________- 50 second seems VERY ambitious
Im a freshman in highschool, and during the indoor season i ran the 400m on average at 50.58 seconds. i run that consistently and i was wondering what i would be running senior year. I train hard and constantly eat healthy.
You are a beast.
Alex Baez im a freshman but sadly im only 14 so im at a disadvantage my time though is 53.8
That is a great 400 time for a 14 year old tho, you're gonna be a monster if you keep up the hard work, probably in the 48's by the time you are a senior
Rodney Agyare-May 53 is A phenomenal time for a freshman!
yeah I'm a freshman and I can't seem to break 54, though I'm .1 seconds away haha. I only starting running over the summer so hopefully I can do some damage my senior year!
Step 1. Be fast!
You are a bad ass
my 400m n is 52.3 but I run like 12.1 in the 100m and 24 in the 200m I believe it's my form any tips
daryl sanders those are my exact times too lol
Try an 800
Meshar Rogers he might be a sprinter if he’s running 100s
Yesterday I ran
100m - 11.74
200m - 24.18(my pb was meet before- 24.00)
400-52.59
Any tips?
So bolt in his prime could’ve run a (19.19*2) + 4 = 42.38 400m?
have you watched the video of him running a 43.58 split in a mile relay in Kingston? That race was in early March, he's putting in base work - no speed yet - and the manner in which he attacks that backstretch is a thing of beauty. The video is here on RUclips - I believe it's the Gibson Relays, and he's running anchor
in theory yes , but his best 300 was 30.97 which is worse than the record of 30.8
Today I did 3x150 fly hand timing with 10 min rest. Avg was 16.2 - 16.3 sec. Hopefully i ll go under 50 on nationals for 7 days .
Did you make it? :D
Yeah , I went 49.95 sec . It wasnt the best race for me but still under 50 ... I think it was impossible to fail after so much effort... Btw. now am injured because i pushed too hard on trainings, be carefull :)
Motor Toni Congratulations. I have two questions:
- What was your 400m differential between your 1st 200m and your 2nd 200m?
- What's your 300m PB?
+Motor Toni So you got injured doing this routine? I'm guessing 15 min rest in between and going all out is what fucked you up in the long run.
My first 200 is about 23.5 and 2nd 26.45 ... For me first 200 feels pretty easy i can do it anytime if am fresh. Before race i knew i ll go first 200 under 24. The key is to be as relaxed as posiblle on first 200 and still be fast. U have to start adding much more effort after first 200m.
I have never done 300 on official race , but on training hand timing is about 36.
Isn't there a risk of getting injured by having such long rests in between?
Smooth Operator of u sit and don't stretch between. Rest doesn't mean sit down and pretend it's over
I'm hoping to break 57 before or around my 57th birthday (18 months from the date of this post).
k well heres my question, i run a 300 meter in 33.8 seconds; yet my best time for the 400 was a 51.2, does anyone know why i'm not running at least a sub 50 by now?
I do 17.3 in 150m without starting blocks. I'll assume my fly time is 1 second so my timing should be around 16.3? So according to this graph I should be hitting 49.5 seconds. Well now my PB is 52 seconds. Will get back to post in less than 4 weeks time and comment my results here. Hoping to hit 50 seconds flat at least.
+rvind92g did you though?
+m nope broke my leg lol
+rvind92g I do 200 metres in 22 seconds e.e I almost passed out because I pushed my self so damn hard.
how old are you
Run a more conservative 400, with a 300 time like that you should be able to run sub 50.
So what do professional athletes run in there 150 if they run 45 in the 400
14 flat to 14.5 fly time
I run a 23.7 200m and a 54-55 400m and im a sophomore and I’m trying to break 50 by the time I leave high school
I am 100 , 200m runner. My result are 10.85, 22.11 and 52.6 on 400m , why???
Hey im a freshman in highschool i run a 59.1 now i just have to break it
My pb was 23.1 in the 200m...but my pb in the 400m was 55.9....I don't understand why I was slow....my teammates was better then me in the 400m...but i was faster then them in the 200....they couldn't break 24 seconds in the 200m....I don't understand
im at a 56.0 as a freshman i always run 26-30 splits lol, I just want to break 54 by end of soph
but i dont thing breaking 16.5 for 150m make me do 400m in 50sec
I can't break 57 so this hopefully will help lol
lol the day after i posted this comment I got 53
***** How long did it take you reach 53 from 57? What did you differently to last time?
well my coach put me in a heat with guys that run 50 so it was more of just mentality and me pushing myself and that gave me a 55. then throughout the rest of the season I just kept training harder rvind92g
+Nathan Koniszewski
Strategy alone wont make you run a 50 sec unless you have the speed and the speed endurance for it.
Keep working hard and smart and you'll eventually get there. Pozdrawiam
+MrKarlozz actually, I posted this comment in April, it's now december and I've ran a 52.
are the 150's supposed to be all out?
What I do, 95% 50, 100% rest
So let me get this clear. He wants us to go all out on 150's with 15 minutes of rest in between? Won't this get me injured ?
Smooth Operator not even close unless ur the tightest person out there
Great! Thanks for responding to my question.
I run a 48, is that good, I just sprint the whole thing, this my coach said its a 400 matter dash
That's great man. Dont just sprint... With the right techniques you could do well
if you're asking if a 48 is good, then you don't have a 48
+Squiddles agreed
Im 15, this season i can easily get low 23's in the 200, but yet my best 400m time is 56
Fuzzy Lobster I'm only at mid 23 but my 400m is 50.8. Hopefully I can break 50 before freshman year