How to do 400 meter run
By kyro

If you are a short distance runner this workout will help you to increase your speed and overall fitness.

Equipment.
 4 cones.
5 powerade bottles.


Step 1. Firstly start off at a short run at 100 meters. You need to get the 4 cones for the start and finish line.

Step 2. Start jogging at a slow pace and after each time you have ran 100 meters each time you can pick up the pace.

Step 3. After you aren't tired  you build up to 150 meters. Get the cones and put them 50 ahead.

Step 4. Have a 15 Minute break because you can hurt yourself but have some powerade .

Step 4. Next start jogging and just pick up the pace after each run.

Step 5. Now use a older family member and race against  them but keep doing it in till you are close to betting them.

Step 6. Next have a 15 minute break to rest your body.

Step 7.  Now you are jumping from 150 meters to 300 meters so put the cones 150 ahead.

Step 9. Next you don’t have to jog you can run but don’t go flat out.

Step 10. After you have got use to the run now it is a challenge you need to go to 400 meters. You need to have a 25 minute break and have 1 bottle of powerade.

Step 11. Finally you can slowey  jog. You can  sprint once you get the feeling off the run. Sprint and bet your time.


conclusion.

You can do this once a week or every day or build up with the steps.

Now your lungs would be burring but that means you are getting more fit.  Bet records get wins and do well in running and in races.