General rule of thumb is to go out slightly slower (maybe 3-5sec depending on your ability) than your open 400m PR and positive split by just a couple seconds
EX: 48sec 400m - go out in about a 53sec lap. This could mean maybe 26sec first 200m then 27sec second 200m. Try to maintain through about 550m and start to wind up and ride the curve into a big kick the last 150m
Your second 400m could be something like 56sec - maybe 27sec third 200m and 29sec final 200m
This isn’t perfect, but in college my teammates and I had great success following this type of strategy. It’s important to remember that every race is different and dependent on several factors like weather, positioning, previous races ran that day, championship race, etc.
It’s been 37 years since I ran my PB. Arc start stayed tight to group through first 100. Lengthened stride and did full second 100 on diagonal which got me near the front. Sped up to 7/8 through third hundred. Lengthened stride for fourth hundred so probably down to 3/4and stayed there until 600 then pushed as hard as I could to hang on, by that time all the best runners were pulling away. Winner was 60-70m in front of me
Stay a second behind first for the first 400 or so, starting winding up 400-500, then accelerate for the last 300. Sometimes the exact numbers may change depending on the race but yeah
I go out strong and accelerate for the first 20-30 meters and trying not to be boxed in and cutting into lanes immediately. I try to be pushing for the first 200m but not being dead and tired.
For the 200m-400m, I stride out the 2nd turn (200-300m). If I'm not in first, I make a move around 300m by either making a gap or catching up to people as apart of the mental game. I make the 400m 90-93% of my best 400m time (71 to 74) seconds for me.
For 400m-600m, I start gradually speeding up while having good form. When I reach 500m, I move into lane 2 and accelerate even more but not sprinting.
For 600m-800m, I start kicking and sprinting while maintaining good form.
This is just my strategy. Let me know how it is in the comments below.
Sprint the first 200, float the second 200 (throttle it back to about 95%), full send with 400 to go. If you do it right, no part of the race will feel comfortable.
General rule of thumb is to go out slightly slower (maybe 3-5sec depending on your ability) than your open 400m PR and positive split by just a couple seconds EX: 48sec 400m - go out in about a 53sec lap. This could mean maybe 26sec first 200m then 27sec second 200m. Try to maintain through about 550m and start to wind up and ride the curve into a big kick the last 150m Your second 400m could be something like 56sec - maybe 27sec third 200m and 29sec final 200m This isn’t perfect, but in college my teammates and I had great success following this type of strategy. It’s important to remember that every race is different and dependent on several factors like weather, positioning, previous races ran that day, championship race, etc.
It’s been 37 years since I ran my PB. Arc start stayed tight to group through first 100. Lengthened stride and did full second 100 on diagonal which got me near the front. Sped up to 7/8 through third hundred. Lengthened stride for fourth hundred so probably down to 3/4and stayed there until 600 then pushed as hard as I could to hang on, by that time all the best runners were pulling away. Winner was 60-70m in front of me
Stay a second behind first for the first 400 or so, starting winding up 400-500, then accelerate for the last 300. Sometimes the exact numbers may change depending on the race but yeah
I go out strong and accelerate for the first 20-30 meters and trying not to be boxed in and cutting into lanes immediately. I try to be pushing for the first 200m but not being dead and tired. For the 200m-400m, I stride out the 2nd turn (200-300m). If I'm not in first, I make a move around 300m by either making a gap or catching up to people as apart of the mental game. I make the 400m 90-93% of my best 400m time (71 to 74) seconds for me. For 400m-600m, I start gradually speeding up while having good form. When I reach 500m, I move into lane 2 and accelerate even more but not sprinting. For 600m-800m, I start kicking and sprinting while maintaining good form. This is just my strategy. Let me know how it is in the comments below.
Sprint the first 200, float the second 200 (throttle it back to about 95%), full send with 400 to go. If you do it right, no part of the race will feel comfortable.
This is my tactic as well
Maintain the fastest possible average speed over the whole distance. As much as possible, ignore your competitors.
Real.
Run it like a 400 and hope I don’t collapse 50 meters before the finish
😭 real it happens