I’ve just wrapped up my sophomore track season and have found I really enjoy the 400m. I’m by far not the fastest kid on the team but I actually did basic pre-season training last summer and went from 20min (fresh) to 18.29 (soph) 5k in xc. I then went from 13.01 to 12.6 100m, 26.12 to 25.33 200m, and 1:02.14 to 56.34 400m. I only actually got to race maybe 3 of each event this year due to communication issues with coaches. I’m now taking a lifting class in school to help with basic strength. Is it possible for me to get a 50 or sub 50 400m by senior year and if so, what do I need to do to get there?
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I’ve just wrapped up my sophomore track season and have found I really enjoy the 400m. I’m by far not the fastest kid on the team but I actually did basic pre-season training last summer and went from 20min (fresh) to 18.29 (soph) 5k in xc. I then went from 13.01 to 12.6 100m, 26.12 to 25.33 200m, and 1:02.14 to 56.34 400m. I only actually got to race maybe 3 of each event this year due to communication issues with coaches. I’m now taking a lifting class in school to help with basic strength. Is it possible for me to get a 50 or sub 50 400m by senior year and if so, what do I need to do to get there?
I think it is possible. Honestly, i've seen far crazier things happen these days and you never know what can happen in that sophomore to junior year growth spurt.
Your primary goal in the offseason should be to get strong. That one thing will probably help you the most in the 400. Get strong and explosive. Work on the fundamentals - your acceleration, top speed, stuff like that. Do tons of plyo to get explosive and build that fast twitch and force absorption and hit the weight room consistently.
I would highly advise against grinding out lactic workouts like 3x400 or whatever during your offseason. You will burn out by the time you hit track season. You are not aiming to be at your best in the preseason or middle of the season, you want to be at your best at the end of the season. It takes 6 weeks from when you start anaerobic specific workouts until you get into peak shape (some people even say 4 weeks) and you can maintain that for another 6 weeks at most before your body starts to burn out from a decrease in aerobic enzymes caused by lowered blood PH from continued exposure to lactic acid.