CoachesEducation.com

I am a quarter miler running mid to high 48s. I want to get my time down to about a 46. Is there training and conditioning I can do to get my time down?

I am also trying to find a good pre and post workout stretching routine. Can someone please help?

Try doing 200m at 2-3 seconds faster than your normal 400m splits. I've been doing this 2-3 days a week this season and have dropped 2.8 seconds from my 400m time and consequently 1.5 seconds from my 200m time.