How should I train for the 400m race in track in field?
Run intervals on the track. I don’t know what race times you can run so it is difficult to give you timed work outs, but you need to break the 400 down into different distances. Run 4-5×200 at your race pace for the 400 with a 200 walk for rest. Run 3×300 either at this same speed with a 300 walk rest, or a little slower with the 100 walk for a rest. Run 2×450 coming through the 400 about 5 seconds slower than your race pace and then running the last 50 as fast as you can run. Give yourself 10 minutes rest between. The 400 is a sprint, it is not a jog or stride and then kick it in the last 100. Try to run the first 200 about 2 seconds slower than your race 200 time. You will probably slow down another 2 seconds on the last 200. Using this formula you can project your 400 race time. With some more info I can give you a better program.
