Running the 400M? (20 Characters)?

Nothing you read here will cut 8 seconds of your time.

If you are trully giving it your all currently, and have run the event for quite some time, you might want to move up to the 800m. Doing so, does not mean failure, it just may be more suited for you. And, perhaps try the mile.

when you practice, try to do 4-6 sets of 200s at a pace of 35/36 for the first 2, then make your way down to 34, 33, 32, 31. Or in practice do 400s sets. about 4 in 95 making you way down to 92 or under 90. 800s will help too. Try to make those around 3:15 for 2 sets. You can also mix up the workouts with like 2 800's, and 4 200's or 1 800 and 4 400s etc. Also make sure you give yourself a recovery day after workouts where you do just distance or 6 150s or just something light to let your muscles recover. Good Luck!

You have to learn to run through pain...extreme lactic acid pain

your whole last 100 meters you should be suffering

thats how you run a 400

you just have to keep practicing because this race might not be good one for you, but!! perhaps try the 8oo and you might be better