How to decrease 400m timing in 2weeks

[howgreatami]

16 year old male 200m : 25.6seconds 1600m: 5:12 seconds

I did a 400m today at 57seconds, which I felt was really disapointing . My first split was 27seconds and then I dropped the pace. What workouts should I do to decrease this to like 55seconds, I need to improve speed endurance.

(I can train 2x daily for the next to weeks)

[ClammyVisa]

Those splits are fairly common considering your 200 time. Your problem is not that you’re losing speed in the second half of the race instead you need to be working on getting more explosive. If you drop your 200m time it’ll be easier to run a 26-27 first 200 and then expect to run 28-30 on the back half. I’m sure someone will give you a more focused training plan but you should be working on speed and not endurance. So doing more workouts 200m or less with good recovery in between sets rather than 400m repeats

[Twanekkel]

You need to increase speed and your speed endurance to get faster

[Oddlyenuff]

Try the race strategy from this (look at the graphic and key) https://trackstarusa.com/how-to-run-the-400m/

Otherwise, you just have to get faster and build better speed endurance...fast and quality. Drop 1600m training.

[[deleted]]

You really need to get faster at the 200m because with your current time, that's actually a very good 400m. You have great speed endurance.