I did a 10 minute video on How to Break 50 seconds for the 400 meters.
Scroll below to get to the video on YouTube.
Here is the presentation in PowerPoint with the transcript of the 9 slides on AuthorStream. You can also download the PPT or Video file (MP4 version) from that link as well.
Here is the executive summary and charts.
How to Break 50 seconds for the 400 meters
There are 2 distances you’ll need to know, and that’s the 150m and 300m. Ask anyone in Jamaica.
One of the indicators for 200 and 400 meter performance is the 150 meters time trial, on the fly. You have speed, and speed endurance, but most important, speed reserve.
First it would be scary to consider Usain Bolt’s 14.35 150 meter fly time which is probably around 13.35 subtracting 1 second for acceleration out of the blocks.
Our workouts back then (and still today) consisted of 3 x 150 meters with full recovery. You can cut back to 2 x 150m as you approach your big race. Or do a 150-120-100.
Below is the chart, but these are hand times, always rounded up to the nearest 10th.
If you want to break 50 seconds, you’ll need to get that workout at 16.5 or faster and you’ll have to watch the video for the logic behind it. I even discuss my personal results from 1991 and 1992 using this method.
Freelap is a great too to measure accurately your 150m fly time. Simply put 2 TX Juniors at the start and end of the run, and stand back 10-15 meters for the running start for a proper fly time. (I always used 10 meters)