Parks, Forestry and Recreation : Toronto Track & Field Centre

Parks, Forestry and Recreation : Toronto Track & Field Centre: "length
Only during the High Jump Events held in the Indoor Track are the high jump athletes permitted to wear 9mm pin spikes
5 lane-200 metre banked oval track (made of synthetic rubberized material surface) with a separate sixth lane for joggers"

running the 400

The 400 metres is a long sprint, but you won't be able to sprint it flat out(without having it dial 911). My sdvise would be to explode out of the blocks, and run flat out for the first 120 metres, run more moderately for and next 50, pick it up for the next 50, then slow down for a bit, and then burn it to the end. Pump your arms as much as you can for the last stretch, because your legs will feel like they are dead.

When you come out of the blocks, push hard on your toes, try to use less contact with the ground as mush as possible. Lean your body and keep your head down, do this for as least 50 metres. After this you hit the accleration phase. When this happens, your body will become more straight. As this point, run on your forefoot, or midfoot if possible, and bring your heel close to your butt(this will help you run faster). Raise your knees close to parallel and increase your stride a bit more. Do this each time you want maximum speed.

Next post I will discuss running the 800. Training for the 800 should mare the 400 easier with proper training.

See you at the track!!

Strength Training for Speed and Power