400 Meter Dash

Question
Hello, last year, when I was a sophomore, I had to fill in for someone in the 400m Relay. I loved the race even though I was not at all conditioned for it, and ever since then, I have wanted to run the 400m Dash. I am currently only a pole-vaulter, but I often ran a 4x100 Relay or 4x200, along with one or two other 400m relay's, so I have decent speed. I would like to run it by next track season, so I have about  8 months to get ready for it. Can you suggest a good training program to get me in shape for running the 400, or provide any links to help me? Thank you for your time.

Answer
Nick,

I am not a sprint coach, however, the one thing I do know is that you need to first build a base of easy running for a few months. You should run easy and run for time...atleast 30 minutes a day for the next 3-4 months. Then you will be strong for the speed sessions when they come.

Ryan