If your goal is 50.8 seconds in the 400 meters, break the race into segments. The first 200 meters is run in 24.4 seconds and the second 200 meters is run in 26.4 seconds. The differential between the first and second 200 meters is 2 seconds. In order to run 50.8 seconds, the projected 200-meter best is 23.18. The differential of the first 200 meters and the 200-meter best is 1.22 seconds and your 300-meter split is 37.34. The projected 100-meter best is 11.57 seconds.
The race plan for the 400 meters in 50.8 seconds:
Run the first 100 meters in 12.44 seconds which is 93% of the 100 meter best
Run the second 100 meters in 11.96 seconds which is 97% of the 100 meter best
Run the third 100 meters in 12.94 seconds which is 88% of the 100 meter best
Run the fourth 100 meters in 13.46 seconds which is 85% of the 100 meter best
Your goal is to work toward the projected 100 and 200-meter times. As your time improves through the season, you should be capable of running faster than 51 seconds. Work towards your goal in workouts. If your time improves, continue to work towards your goal with consistency.
For sprint training workouts refer to the web site under the "Sprint" button for the article "A General Workout for Sprinters". This article has workouts for sprinters and sprinters who run 400 meters.
The 4x400 is all about tactics, characteristics and responsibilities.
Leg One
A steady lane runner. A solid starter, dependable personality.
Leg Two
Because of the three-turn stagger, you want a runner that will run the first 100m aggressively, but not the fastest runner.
Leg Three
The most conditioned athlete. A strong third leg will put the fourth leg in great position.
Leg Four
Strong psychological traits – competitive, a strong runner or chaser type. An athlete that can handle the pressure of anchoring.
Coach Payan
www.CoachesEducation.com