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    Help with 400M technique

    Posted In: Sprints

        • Member
          rldtf124 on June 11, 2009 at 6:53 pm #15865

          My 400 pr is 49.3 My coach tells me :
          Technique #1
          For the 1st 100M reach top speed
          Maintain it on the backstretch
          At the 200 mark build up
          150M be at top speed until finish

          My other coach tells me
          Technique #2
          For the 1st 150 reach top speed
          On the backstretch open your stride
          At 150M Start sprinting

          Im really just confused.So if someone would please direct me.By the way my 200M is 21.8 if that matters

        • Participant
          Matt Norquist on June 12, 2009 at 11:57 am #84757

          Those are both pretty much the same thing. The answer to your question has a lot more to do with your own running style, lactic acid tolerance, training, when you tie up, etc.

          With a 200m at that speed, you should be able to run 48.0 without too much work.

          I’d say however you run it, the main thing is making sure your body is used to running with some lactic acid built up and then in the races, you should feel pretty spent at 300-330 and rely on strength and technique to finish out the run.

          What type of training are you doing? What is your lactic acid tolerance? How fast can you run a 300m?

        • Member
          rldtf124 on June 12, 2009 at 6:24 pm #84771

          I used to do a lot of speed endurance training, but now its mostly speed work.The fastest I’ve ran a 300 is 33 something in practice

        • Participant
          Matt Norquist on June 13, 2009 at 1:40 am #84781

          You probably just need to race more and experiment with different pacing strategies. If you are running 33.x in the 300m – I’d think 48 is very doable.

        • Member
          Aaron Springer on June 13, 2009 at 4:21 am #84788

          I agree with Matt, with a 33 300 you should be 48 easy possibly even high 47s.

          Do you have any idea what you’re splitting at the 200 or 300 mark in a race situation?

        • Member
          rldtf124 on June 13, 2009 at 4:53 am #84791

          At the 200 im about at 23.8 or 24.

        • Member
          Aaron Springer on June 13, 2009 at 5:06 am #84792

          Yeah you’re definitely coming around the 200m slow if you have 21.8 speed.
          I’d say you should be getting close to around 23.0 maybe even high 22s and then bringing it home in 25.x

          General rule of thumb for 400 pacing is: (200m PR + 1-1.5seconds) + (2 Seconds on top of that formula)
          So we get: (21.8 + 1-1.5) = 22.8-23.3 + 24.8-25.3
          Range = 47.6 – 48.6

          Anywhere in that range would be a big PR for you. Go after it man! 🙂

        • Member
          rldtf124 on June 13, 2009 at 1:32 pm #84803

          wow thanks

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