All men of fighting age should be able to run 400m in 60 seconds

People like to dunk on cardio because it represents the "flight" in fight or flight. As an apex predator, however, a man should be able to both overtake and physically overpower his enemies over a reasonably short distance of 400m or less. In some sense 400m is the perfect blend of speed and endurance and considered by many to be one of the most challenging and physically painful events in track and field. It's also doesn't require an athlete to be malnurished and lack muscles to perform at a high level.

Attached: wfpj.jpg (480x479, 39.24K)

It’s pretty easy if you’re decently athletic
>t. Ran track in high school

that's hard as fuck lmao and I used to run 6min miles

Ran 53 seconds when I was a dyel 16 y/o. Doing cross country + attempting to outrun niggers in the 100 and 200m typically helps.

niggas shouldn't run with bitches, I don't care if they're "trans"

>all black men
ftfy

Neanderthals would have been faster sprinters and stronger, Sapiens were much better at distance running and using projectiles with our unique shoulder flexibility.

Agreed,it's the middle ground between overall speed and endurance combined together.

Very easy time, I would argue breaking 50 wasn't so bad either lol
Only took 2 years of actually sprint training after long-distance for 6 years (waste of my time), mind you 1 of those 2 years was barely focused on the 400. Had to bulk for sure, but it wasn't bad.
But God do I love the 400 too much, I smile like a psycho while the 100 guys just wanna die, which is also part of the joy. It has the best strategy in my opinion since it isn't just "run this pace for a day" or "go all out the whole time," you actually have to plan where and when you use your energy. Can't 200 and 400, nor can you 800 and 400, gotta play it smart so you use all you got.
Now onto training, for those who wish to partake in such an amazing event, you will have to work to the bone. You can't fear failure, nor can you fear pain, cause the 400 is one of the most painful events (2nd to the 800 in my opinion).
With that out of the way, the regimen should consist of acceleration training, technique training, strength training, and actual speed training.
Acceleration can be like 6-8 fly 20m, 30m, 40m, and such with full rest, ie 6-8 minutes. Sprint work typically involved long rest. If you have access to it, sleds and other devices can further enhance this.
Technique training is extremely important in any race. I would first watch some Olympians run and see their form to get an idea, it's a complex topic. Your arms are super important as they match up with your legs, so pump faster and you'll run faster. Practicing your block starts is key as no real 400 runner races without them. I could go further over form but googling it and seeing it yourself is best. Just keep in mind it is a lot of 90-degree angles. Just google track technique drills and find what works for you.
Strength training should be most familiar to you since you lift right? (fucking dyels). Keep in mind though that you don't have to lift insane numbers, just stuff good for your body weight.

Part 2,
Again I would just recommend googling this, but it really is simply lifting (compound movements are best).
Lastly, my favorite part, speed training. This is super important given you have to actually run to run faster. Can't study your way outta this one bitches.
One part that matters is maximum velocity and Speed endurance. Maximum velocity, as the name implies, is the maximum speed in a direction you can hit.
Training for this includes sprinting 60-80 meters with around 5 minutes of rest between each for around 4-6 sets. It is slightly longer than the acceleration training to hit the maximum velocity zone, so you practice running it faster. Very important so you can go faster.
But arguably, for a 400m athlete, the key to winning is in the speed endurance. You have to be able to maintain your top speed for as long as humanly possible. Training for this is broader, but can be things like 6 x 150 with a 5-minute rest, or repeat 200s with a 6-minute rest. On the more extreme end is like 450-400-350 with a 10-minute rest, which makes me wanna die, but I always hit time. Anaerobic capacity is also a thing, but I tend to rope it with this lol since it's about the same damn thing. Another good workout for fun is the 100-200-300-200-100 ladder, with 3, 4, and 5 back down rest.
Aside from that, it really just takes tenacity to be good at it. Gotta take the pain to make the game. No other recommendations other than have fun and don't be a pussy.