Kilo Sports

25
Sep/110

How to prepare for 400m (sports day)?

This years sports day maybe to my regret i opted to do 400m sprint, a long with long jump and high jump. Trying to not be arrogant buts tate facts my upper body is very very strong, i weigh 80 kilos. I am 15 years of age. I am male.
I am not a sprinter or even a runner. How can i prepare for thsi race so that i could win, ? I have a few weeks before it begins.

Well, no easy way to get around this one. The 400 is a straight up gut check, definitely one of the most difficult races in track. Your going to have to buil some short-distance endurance. No point in going out and running distances here. If I were in your shoes, I would start by seeing where I was at. Go to a track, get a stop-watch and run a lap as fast as you can. Dont sprint full out at the beginning, about 80% and maybe youll finish. Hopefully youll com in at 75 seconds or less. Now start the training.

Mon:100 m sprints, Ten sets at 100%
Wed:100mX5 @ 100% & 200mX5 @ 80-90%
Fri: 400mX1, 200mX4, 100mX5, 400mX1
Weekend: 1-2 mile light jogs.

This will help you train your muscles for the sprinting. Remember to stretch.....always stretch! If you dont, this kind of running will often lead to sprains and pulls. Stretch before and after. Good luck buddy.
This wont get easy over night, and to be honest, your body type doesnt sound like the typical sprinters. Good old fashioned hardwork will be the ticket to success.