How to Pace a 400 Meter Dash

The 400 meter dash is one of the most grueling sprint events that can be run. Even calling it a sprint brings into question how it should be run. At only one-quarter of a mile, it is too short to be considered a long distance event. Yet, at over 300 meters it pushes the boundaries of what is generally considered a sprint. There is no right or wrong way to run a 400 meter dash and each athlete will have to discover his own pace. The important thing is to develop a race plan and stick to it.

Instructions

  1. Run Flat Out

    • 1

      Run the first 100 meters full out. Try to increase your time through the second 100 meters. In the training phase, timing your 200-meter sprint time gives you a useful indicator for extrapolating your 400 meter time.

    • 2

      Use your energy reserves to maintain speed through the third 100 meters. Biological realities dictate that you cannot run the second half of the race faster than you did the first, if you ran the first half expending 100 percent of your effort and energy.

    • 3

      Rely on your endurance to carry you through the last 100 meters. By expending your maximum sprint ability in the early part of the race you will have to "hold on" to whatever lead you hopefully gained.

    Run a Measured Race

    • 4

      Run the first 100 meters at 75 percent to 95 percent of your 100 meter sprint speed. If you choose to pace yourself in the lower end of this range, you likely will be off the pace of the leaders, but you should have energy reserves available to allow you to accelerate.

    • 5

      Accelerate through the second 100 meters, further increasing your speed into the third 100 meters.

    • 6

      Run the last 100 to 150 meters of the race at a full-out sprint. This allows you to finish strong and make up for any deficiencies in distances during the latter part of the race.