400m - Does anyone know of the best way to run 400m track?

[AndStilliRise]

Hi just wondering if there was anyone who knew how to run the 400 metres. Got training tomorrow, which will be 12*400m sprints and not keen on coming last.

My previous best is 75 which I know is ridiculously slow compared to the other people in the same group - 61.

Any help will be appreciated.

Thanks.

[roboxm3]

12 x 400m?? My strategy for running that would be...rather slowly!!

I have absolutely nothing constructive to add, sorry, but that sounds like a horrid session.

[americancrx]

The 400m is a true test of strength & anaerobic endurance. There's no way to cheat it. Just run harder and watch your 200m splits - if they're about the same you're doing it right.

15 seconds is a lot. Realistically, there's no strategy that can make up for it. It's a 100m disadvantage at the end.

Get off to a quick enough start that you're not boxed in by a slower runner in the first 100, then tuck in behind a runner of similar speed and height down the backstretch so you don't have to worry about pacing and pushing aside the air, take it easy around the second corner, then get on the gas on exit and pass as many people as you can.