In regards to the 400 meter *Track*, how fast do you generally improve?
537174
I'm not sure of your age, but if you can run between 11.0 ~ 11.0 for 100 meters, surely you can run below 65.0 for 400m. The 400m is a sustained sprint and required the ability to push beyond the oxygen debt and latic acid build up that occurs in the race. I'd say an average to advanced runner should be able to achieve these times (by high school year) if properlt trained and the have some natural ability:\n\nFrosh: 58.5 ~ 56.0\nSoph:  56.5 ~ 54.0\nJr:    53.5 ~ 51.5\nSr:    51.0 ~ 49.5\n\nIf you can't achieve these times, then I'd have to question whether the event is for you.\n\nStart with a distance base. Run distance to gain endurance. Then do repeat "breakdowns" 400/300/200/100 with no more than 30 seconds between each run. Run at 90% Follow that with speed work.\n\nThis was my basic workout in HS back in the late 70's. I ran the 200/400 and my PRs were 48.3 (48.83 Autotimed) & 21.65 (Autotimed)\n\nBetter yet, read the training tips from the best 400m track coach in the world, Clyde Hart, who coached among others, world record holder Michael Johnson.
1165359
I have two -\non a 400m track, sprint one lap then run at 7:30 pace for 3 laps\n\nor theres a nice hill near my home, I run up, then jog down.  Repeat until tired.
928374
Practice makes perfect. That's all you can do...just keep doing that and eventually you will get faster and faster.
772334
That depends on your athletic ability.  Pro football players and Olympic track stars can run the 40 anywhere between 4.2 and 4.6 seconds.  Average athletes should be around 5.0-5.3 seconds.
203757
Hey! I am in track as well. Sure, I am kinda fast...but not super fast. \nIf I were you I would stay after practice and do more running. Be sure to drink lots of aqua as well! Even if your sides hurt keep running. That way you will build endurance. \nI sure hope you improve.
683678
Actually I ran the 880 (about the same). My best time was 2:17. But. . . You Go Girl!! :-)
868886
greetings aspiring gold medalist\n\nIn my pursuit of record breaking I have found it useful to shoot higher than my intended target...My best was achieved when I trained for the longer distance, developing greater stamina and speed in the shorter event.  You can achieve your goal...and you will.
1148741
15 year old girl (freshmen)\n5:41, but i'm a sprinter that was forced to run it lol so i'm hoping to improve it next year when i switch to distance
413061
I have no tips for you on the high and triple jump; usually jumpers are not also distance runners, unless they are decathletes.\n\nAs a distance runner, I think pace will be the most important.  In the 800, I would tell you to go out relaxed (but fast) the first lap and hammer the second lap.  This led me to my best time.  Everyone thinks they can sprint out in the 800 and hold it, but that is nearly impossible.  Your times will be faster (and you'll have more fun chasing people and passing them) if you save a little energy for the second lap.\n\nAgain, for the 1500 (like anything that involves distance), pace is important.  Too many people go out fast, die in the middle, and then try to sprint in if they have anything left.  If you can avoid getting caught up in how fast everyone goes out in the first lap, you can make a move in the third lap when your opponents are tired and really demoralize them.\n\nTry these pacing strategies in your earlier races, so you know which one you want to use for your regional/sectional/state races later on.  Some people like Prefontaine made a habit of going out hard and just keeping that pace through sheer guts.  Some people with exceptional closing speed will run just fast enough to keep up and then sprint in.  I happened to be a fan of letting people go out hard early and then catching them when they're tired.\n\nAbove all, ask your coach for advice... that's what they get paid for!
1045670
It depends on the race I am preparing for. If it is a shorter race, like an Olympic tri (has a 10k run in that race), then I do decending 1/2 mile repeats on the track. I warm up 2 miles nice and easy...and then decend 1/2 mile repeats and I start at my 10k pace +30seconds and drop 15 secs each time and I do 6 repeats.\n\nMy 10k pace in a tri is around 6.15...so my pace is 6.45/6.30/6.15/6/5.45/5.30. So, for each half, I run 3.22, 3.15, 3.07, 3, 2.53, 2.45. I jog an easy 1/4 between each hard half. Then I do a 1mile or 1 1/2mile cool down.\n\nI also do mile repeats, again decending. For those, I WU 2 miles, then I do 6.15, 6, 5.45. I do an easy quarter between each....then I cool down 1 or 1 1/2 miles.\n\nSomeone here does hills. Hills build muscle too...which helps speed....but i don't consider hills to be a substitute for speed...nor vice versa. Hills are great though...really really great. \n\nFor a half marathon, mile repeats are probably a really good workout. Also, putting a tempo run in the middle of a longer run is good. If you are going out and running 8 or so miles one day....do 2 or 3 easy/normal....then do 2 or 3 pretty hard....then cool down with 2 or 3. changing up the speed and holding a certain faster pace in the middle of a long run is really good training.
951539
In addition to what James said, I'd incorporate jump training.  Find (or build) something sturdy about 30" high.  Squat down, then jump on it.  Do 3 sets of 10-12 reps.  When it gets easy, increase the height.  \n\nThere is a corrolation between vertical leap and quickness.  High concentration of fast twith muscles and lower weight will result in quicker running and quicker moves, both forward/backward and laterally.
170354
Track dimensions are going to vary. Most run about 110 yds on the straightaways and 110 yds on each of the turns which give you a radius of 35 yd.\n\nAccording to one rules document that I found, a standard 400m track is going to have curves with radius of 36.5 meters.\nThat gives you total distance on the curves of 229 m. That would make the straightaways 85.5 meters long.\n\n400m = 437.44 yds
42937
I ran track and field and cross-country year round for three years. You have to condition yourself for three things: the stress on your body, the stress due to time management, and the stress on your nerves at meets.\n\nThe best way to condition your body is to have a good coach and to have open communication with him. Also, someone who is close to your skill level (or better) to train with is a necessity for both safety and to improve. Make sure that you have a balanced diet, sleep enough, don't smoke and keep drinking down to a minimum. Drink a LOT of water. \n\nIf you're in high school or university, you'll find it difficult to keep up with school work and maintain a social life when you're concentrating on track. Let your teachers know that you're on the team; not that you can expect them to treat you differently, but you should always let them know when you'll be out of class or late for sport events. Surround yourself with people who are supportive and understand that you want to succeed, and that it will take time and effort.\n\nI never really succeeded in overcoming my nerves. I would cry, throw up and pass out at track meets. There are so many people; so much is going on; the starter's gun is going off, people are running around. The best thing to do is realize that you're prepared, you are fully capable of doing it, and it will all be over soon.\n\nBy the way, which event are you running? I did the 400m and the 800m, so if you're doing pole vault or javelin, my answer may not be too helpful. Good luck!
1016952
practice and eventually you'll become faster
641112
I great way to improve your speed is to invest sometime and \nresearch in fast twitch muscle exercises, and plyometric training.  Combined with your regular football workout witch I imagine consist of at least basic football powr lifts like bench, squat, and deadlift.  adding these typ of exercises to your routine helps develope explosion and muscle response.  Another thing you may want to look into is proper running technique.  Running with proper technique can greatly improve your speed.  If your looking to improve your 40 time its great to know what stance give you the most explosive start, and what exercises help you increase your stride length and repition.  If you want information on these I would suggest looking up sprinter workouts for 100 meter and 200 meter runners or even consulting your local highschool or college track coach, you can even try to find some camps that specialize in speed training.
372418
400m = 16 lenghts in a 25m pool or 8 lenghts in a 50m pool.  the skill is to head to the pool and at a comfortable pace see how many you can swim then youl know what level you are at.  the key is to swim maybe three times a week and each time add one or two lenghts to what you previously swam..this allows you to build your strenght over time!then once you reach the 400m keep practising and it will allow you to go faster, i dont know is there a time limit? best of luck and im sure youl do fine!
615297
If you have truly run 47:02 for a certified 10 mile race, you probably know way more than anybody here who is going to give you an answer.\n\nAs far as the 400 and 800, the best way to train for them is a lot of intervals on the track at or above your target race pace.\n\nIn case you haven't checked, the U.S. record for 400m for men 55-59 is 52.24, the 800m record is 2:06.83.