what's up trucker Phil squat it's me Rashad and I have a athlete right here introduce yourself I'm Samir I got a John Marshall High running track across the 400 and 800 meter run track and today we're about to put some ear through a coach Rashad workout to get him ready for the track season how do you feel about your overall shape right now right now not so good just went through a ankle sprain but out for three months but you know I've been putting in work last four weeks and I'm feeling pretty good all right for sure we're not gonna have you go super fast it's still early within the season right now so we're gonna just put you to this workout to kind of test your shape a little bit and then get you ready for the season so yeah let's get into the workout hit the like button subscribe I know you haven't seen a running video for me in a minute and you guys are probably wondering about the marathon I actually been going through a knee injury I've been updated on social media like snapchat and Instagram so if you don't have me on those then you should you have known about the knee injury but yeah I'm still planning to run marathon we're going to talk about that more in future videos let's get into the video all righty guys are about to start your first the 200 and then you know what's next on your mark 400 meter dash time now understand the point of this is not to go out there and run your fastest 400 meter time the point is to run the target time because the target time is based on a time that is challenging for you but not too challenging the point of this workout is to help Samir's body learn how to run faster when he's tired that's why we start with a short 200 meter dash first and we work our way all the way up to 800 meters we keep the target times at a pretty consistent pace given that the target times are all around the same pace even as we increase the distance it's allowing Samir's body to keep this same pace at longer distances as he gets tired which in the long run will be very beneficial it's very tempting to go out and run really fast early with them this type of workout but you need to exercise patience so that you're able to hit those target times on each interval all right here at writing we're looking at a time at about saving the phone about 116 115 right yeah I think the reason why you kind of had it tough right here is because you took it kind of fast on that 200 if I could give you a quick tip whenever you're doing workouts like this even if you can run the faster time on that first interval kind of hit the time that's given to you because it's more of like a speed endurance workout right and it's going to hit you on the back end of the workout all right as you get more advanced you might be able to do that to test yourself but not I mean it takes more practice so that you understand your body we're gonna try and hit that 70 time again and just bring it through for the last few hundred meters of that and then one finished off this workout strong we are now at the 600 meter interval of this workout the goal of this one is to run the same target pace at the 400 meter mark of this 600 and then bring it in for the last 200 years once again we're trying to get the body to run fast when Titus I really believe in this style of working out especially for middle distance runners because these are the type of workouts our coach Dan used to have me and the team do when I was in college and I've seen major improvements when I came from high school to college and started doing these type of work so all I have to say is make sure you hit the target times the target times are there for reason if you feel like the target times are too easy then challenge the target times during the last few intervals you're not going to be Guinea and you'll see major progress trust me one half lead to another Tamir you just finished at 600 so it's hired right did travel vest all right from what I've seen when I was recording and looked like you kept it pretty consistent after you read that 400 emphasis so until I see the actual time when I play it back I think you've done pretty well but judging by how you retired after running that first 200 I'd say about this point of the workout you should feel tired but you have one more interval left so you know I mean you shouldn't be to the point where you're like dang I'm done we got 800 we're gonna wrap up this this is the final interval that 800 Sameer was very tired after this but he managed to get through it at a pretty respectable time he did much better than he thought he was gonna do so I'm proud of him thank you to Samir's father for letting him be a part of the workout video if anyone else is up for the rock workout challenge let me know in the comment section below and you can be the next to get a coach Rashaad track workout started on all right so finish the workout strong suddenly the workout surprised you right you started off kind of the track and feel fan guys keep pushing take every day you know workout hell it's hard right now but remember to definitely do those runs get their hands in Brian don't stop never does y'all next video hit the like button subscribe deuces if anyone else is up for the raw workout challenge let me know in the comment section below and you can be the next to get a coach Rashaad track workout

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Methew Wade

31 thoughts on “How To Run Faster 400 Meter Dash Endurance Track Workout”

  1. Championship is on Saturday for me and I’m doing 600,400,and 800 and I use my cross country shoes and it works ten times better because I ran a mile in those shoes and I do better so wish me luck for Saturday

  2. Ion no If u were trying or wat but if I'm 12 an I get 1:04.87 an my brother 13 gets 00:59.37 an u get more then 1:10 das not good bro

  3. Run 150m as hard as you can….walk 250 slow and do this two more times. 3x150m. Each rep is 100% effort. You’ll probably puke and lay on the grass for 20 min after this…and you need two or three days off. BUT…add those three 150m times, and that is damn near what you’ll do in 400m. Try it…but you gotta go full-on. And two days rest after. You’ll be done after 3×150. The 150m start is same as the fourth 300 intermediate hurdle spot.

  4. I just want to say this because I need help a few weeks or days ago a few judges came to 3 different schools to pick out fast teenagers or pre teens from 6-8 my cousin got chosen she maid it 5 place in her first 100 meters and 1 in 200 meters I think it was I want to get ready for this same competition next year I hope they pick my school I have speed but no stamina I can feel sometimes when I run I can boost (or what ever you call it) myself but only a few times but I get tired quickly and then I have to force myself to run when I know I can’t keep going) and I saw those pre teens run as fast as they could from the start to the finish of the 400 meter race I could see how tired they where (I understand it’s a 400 meter race and of course you’ll get tired) but imagine me I’ll get tired as soon as I get threw the 200 or 300 meters I need a lot of help with my stamina can you or someone who is experienced give me some tips that weren’t in the video it would mean a lot to me have a great day or night GOD BLESS YOU 🙂

  5. I run a 47 sec 400 but that’s not where I wanna max out, im always pushing for better and this video is both informative and motivating.

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