What is a decent 400m run time?

According to the USATF website, the average time for a high school male runner in a 400-meter race is 54 seconds and 58 seconds for females of that age group. 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 fast should I run 400m repeats?

Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set. Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.

Can you sprint 400m?

Most long sprinters are not aware of the proper way to run the 400m and some even try running the 400 all out with a 100\% effort from start to finish. This isn’t a bad place to start because you can tell that this type of athlete is very determined to race the entire 400m because as we all know, it is a sprint event.

How can I improve my 400m time?

How to Get in Shape for the 400M

1. Perform technique drills before every running workout.
2. Interval training workouts two to three days per week.
3. Run at a specific tempo to learn proper pacing during interval workouts.
4. Perform stamina workouts one day a week.
5. Strength train two to three days per week.

Is 400m a sprint?

The 400m race is a sprint around the track in the stadium. Runners are staggered in their starting positions so they run the same distance. As a testament to how different a 400m race is from a 100m race – 400m race times tend to be considerably more than four times a typical 100m time.

How can I improve my 400m speed endurance?

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′