How to Run the Indoor 300 or 400 meters

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How to Run the Indoor 300 or 400 meters

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How to Run the Indoor 300 or 400 meters:

Jimson Lee SpeedEndurance.com How to Run the Indoor 300 or 400 meters SpeedEndurance.com

Jimson Lee, SpeedEndurance.com:

Jimson Lee, SpeedEndurance.com SpeedEndurance.com

The 300 meters:

The 300 meters SpeedEndurance.com Official IAAF rules: 2 turn stagger, then “break for the pole” Some meets have entire 300 meters in your own lane Outside lanes are preferred lanes World Indoor Championships no longer contest the indoor 200 meters

300 meter Start:

300 meter Start SpeedEndurance.com

300 meter Break for Lane 1:

300 meter Break for Lane 1 SpeedEndurance.com

How to Race the Indoor 400m:

How to Race the Indoor 400m SpeedEndurance.com 400 meters is a 2 lap race Outdoor 400m: Run your own race Indoor 400m: Get in front first, make it hard for others to pass you

How to Race the Indoor 400m:

How to Race the Indoor 400m SpeedEndurance.com Break the race in 3 segments, not 2 laps 0-40m+ 40m-150m (to break) 150m to finish YOU MUST HAVE YOUR RACE STATEGY IN YOUR MIND BEFORE SETTING IN THE BLOCKS Have a Plan A (in the lead) at the break and Plan B (NOT the lead)

First 40 meters:

First 40 meters SpeedEndurance.com Take advantage of the downhill, especially the outer lanes

First 40 meters:

First 40 meters SpeedEndurance.com Run the first 40 as a 40m race Youth athletes run first 30m hard Take advantage of the downhill portion on the outside lanes on a banked track OVERSPEED TRAINING: any artificial method to achieve your top speed more efficiently (not faster)

40 to 150m (Break for Lane 1):

40 to 150m (Break for Lane 1) SpeedEndurance.com

40 to 150m (Break for Lane 1):

40 to 150m (Break for Lane 1) SpeedEndurance.com Stay relaxed, but fast Stay in your lane, do not to touch the lines on the track, especially coming off the curve Conserve energy with arm swings “POSITION”: Re-accelerate on 2nd curve just to get in front at the break

150 meters to Finish:

150 meters to Finish SpeedEndurance.com

150 meters to Finish:

150 meters to Finish SpeedEndurance.com Do not touch the lines on the track, do not cut in too soon Shortest possible distance between two points is a straight line If in the lead, cut in gradually to Lane 1 If close to the lead, re-accelerate to get in front, but be careful If you are not in the lead, relax and draft behind (but not directly behind) the runner in front of you

The Final Straightaway:

The Final Straightaway SpeedEndurance.com

The Final Straightaway:

The Final Straightaway SpeedEndurance.com Use your arms. To pass, start your kick for home just before the curve ends and where the final straightaway begins. For the last 10 meters: GATHER and LEAN for the tape (or line) regardless of position You don’t want to lose by 0.01 in a TIMED SECTION FINAL

How to Run the Indoor 300 or 400 meters:

For more information, visit: SpeedEndurance.com How to Run the Indoor 300 or 400 meters SpeedEndurance.com

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