Preparing for 400m sports day ?

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kiddy_Clever

New member
I am trying to train for my 400m race for sports day.
It is in 3 weeks time
I am 15 years of age and male
My body build is strong arms and big upper body.
12 and a half stone
Swim near enough ever day.
I tried running 400m just today at school.
Despite my huge strength advantage i aboslutely failed lol
i got 1:12
very poor
I want to try get 55
In a pool i can swim national level but i guess most of the speed gained from strokes is from your arms
On the practice the lower part of the back of my legs ached very bad. In fact it was dreadfully painful.
How do i get my time to 55 in 3 weeks
How do i get rid of this pain :(

Please help :)
 
pain is there because you are not used to running this event, so you have to train and train, 400 metres really is a long sprint, its probably the most difficult of all to judge, but if you treat it as 2 x 200 metres maybe it will help, a reasonably steady pace for the first 220 metre or so, then just see if you can really go for it towards the end, try keep a good posture, arms pumping and head still and run right through the tape, by the way,I did 53 at same age, but was a bit more slender and really fit, good luck !
 
it sounds like you can get up all the speed in the world, however if you don't have the endurance to keep it up, you'll never run a fast 400

in this case, you need to result to a mix of long distance running and track workouts for the next 3 weeks
try jogging 4 miles just around your neighborhood about 3 times a week, and on 2 other days go find a track and do either 12x 200s at probably 33-34 sec each or 7x 400s at about 80-85 sec each (rest about 2 mins between each 200 and 2 mins 30 sec between each 400

this should help build your leg muscles up (which may be your weakest muscles according to what you said) and the pain should stop as your 400 time goes down...hope that helps
 
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