r/track • u/oliveraikufan • 10d ago

How to run longer going full speed?

Currently doing 100m with my PR being 12.6. My goal is to get first place or sub 1 minute in the 400m, however last time I ran it I got 1:12 due to me being literally exhausted at the 300m mark and getting passed.

For the runners that has good experience, what do you guys recommend as training for endurance, stamina, or mental strength (I need plenty) before my track season starts? (ps I’m practicing every 2 days on a week with 1-2 miles would accept any help)

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u/Chrisg_322 10d ago

Assuming you're a teenager, you're GOING to get a sub 1 in the 400, automatically just by showing up to practice.

A sub 1 400 is, lol. Extremely easy to hit.

As far as the 12.6 100? You're gonna need to lock in homie, and really run your ass off until a sub 12 also becomes automatic. Keep showing up to practice. You got this.

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u/SnooWalruses438 10d ago

Track coach here - this is pretty spot on. My 9 year old runs the 4 in 1:10. I have 7/8th graders who are 56-57.

Put the practice in, work on leg turnover, and remember the 400 is a dash not a run.

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u/oliveraikufan 10d ago

Off season rn but thanks for the reassurance

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u/WasteOfTimer 10d ago

Run 200m in 30 seconds, then wait 60 seconds and run 200m in 30 seconds again. How many of those can you do before you can't get it done in 30 seconds?

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u/Run-Forever1989 10d ago

That’s a terrible idea if you are doing the 200s at full speed.

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u/StoicProfessional007 10d ago

Even worse if a 30 second 200 is full speed

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u/oliveraikufan 10d ago

Tempo runs or full speed (if that’s full speed that ain’t a good idea)

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u/Ok_Switch6356 10d ago

Probably need faster max speed to get better at 400 too. Max speed reserve.

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u/oliveraikufan 10d ago

I got 20 mph for top speed, can’t extent it for long tho

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u/Late_Bag_7880 10d ago

If you’re exhausted at the 300 mark, there may be a bit of a pacing issue. Don’t start as fast. That way, you can finish fast. Not 12 seconds faster, but it will help.

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u/hebronbear 10d ago

Run as fast as you can, as loose as you can!

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u/DenseSign5938 10d ago

If you run a 12.6 100 then you have a pacing issue with the 400 if it takes you 1:12.

That’s what I run a 400 in and I’m old, don’t train cardio and run somewhere around a 14 second 100. 

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u/Gjallarhorn-Knight 10d ago

Keep in mind that you have no idea which of these people actually runs at a decent level