What Is A Good 400M Time For A High School Girl?

The notoriously difficult 400m dash requires the perfect combination of speed, endurance, and mental game. For high school girls seeking to maximize their performance in this grueling one-lap race, the key question becomes: what times should I be aiming for?

In this comprehensive expert guide, we‘ll analyze average, good, and exceptional 400m times for female high school runners based on age and experience level. You‘ll also receive science-backed training strategies to optimize your preparation and hit new PRs. While genetics play a role, proper coaching and smart periodization can help any motivated athlete achieve excellence in the 400m relative to her own journey.

The "Save Our Schools March" and Its Impact

First, some background. The provocative title mentioning the "Save Our Schools March" references a movement launched in 2011 by teachers, parents, and education experts hoping to spark reforms within the American public school system. One of their primary goals aligned with improving physical education and athletic programs to promote health and wellness.

Physical inactivity has contributed to declining athletic performance and an obesity epidemic among American students. According to researchers at John Hopkins University, just 20% of U.S. high school students get the CDC-recommended amount of daily exercise. Advocacy groups like Save Our Schools March argue that schools must prioritize quality phys ed and sports programs as part of a well-rounded education. Especially given the proven benefits of regular exercise for learning, focus, behavior, and mental health.

So while America faces broader challenges in reforming education, the "Save Our Schools March" movement supports young athletes by demanding schools provide adequate resources for strength training and sports like track and field.

Now let‘s analyze how high school girls can maximize their potential in the 400-meter dash.

Average 400m Times by Experience Level

Interpreting 400m performance requires considering an athlete‘s age and developmental stage. Elite junior runners may break 60 seconds, but for most beginners, simply finishing under 90 seconds would be deemed a success. Here are typical 400m benchmarks:

Freshmen: 70-85 seconds

For freshmen girls new to 400m training, running 70-85 seconds is average. At 14-15 years old, most are still honing proper form, racing tactics, speed development, and aerobic conditioning. With focused training, freshmen can expect to lower times into the 65-75 second range by sophomore year.

As a coach, I‘ve found freshmen respond well to 3-4 days per week of general 400m training. A sample plan might include:

  • 1 speed day (6-8x50m sprints)
  • 1 hill or plyo day
  • 1 tempo run day (2-3 miles @ 5k-10k pace)
  • 1 longer steady run (4-5 miles)

With this base training, freshmen can gain general fitness and slowly improve towards that sub-80 second goal. However, athletes at this age must avoid overtraining which risks injury or burnout. Patience is key.

Sophomores: 68-80 seconds

By sophomore year, a female athlete‘s 400m time typically drops into the 68-80 second range. They begin developing proper pacing strategies and building special endurance through training. Continued improvement depends on natural ability, work ethic, and quality of coaching.

I like to transition my sophomore 400m runners to 4 days per week of training:

  • 2 speed-focused days (intervals, hill sprints)
  • 1 tempo run
  • 1 distance run

By introducing anaerobic conditioning and special endurance work, their times usually drop incrementally each week. Of course, growth spurts and injuries can temporarily slow progress. But focused sophomores dropping 3-5 seconds per month is reasonable.

Juniors: 65-75 seconds

With 2+ years of experience, junior girls have identified events matching their talents. Those excelling in the 400m now finish between 65-75 seconds through dedicated training. At this stage, peak performance comes down to optimizing speed endurance and mental game.

My typical training program for a fit junior 400m runner involves:

  • 1 longer interval day (8-10x200m @ goal 400m pace with full rest)
  • 1 speed endurance day (6x300m @ 1500m pace with 2 min rest)
  • 1 tempo run
  • 1 steady distance run
  • Core and plyometrics routines 2x per week
  • Weight training 2x per week

This comprehensive program strengthens the aerobic, neuromuscular, and biomechanical foundation needed for peak 400m performance. Juniors must also learn to leverage mental toughness through race simulations.

Seniors: 62-72 seconds

After 3-4 years of high school training, senior girls focused on excelling in the 400m typically finish between 62-72 seconds. They‘ve developed advanced pacing strategies and optimize speed endurance training to sustain velocity on heavy legs. Seniors must also hone their mental game during the grueling last 200 meters.

At this point, individualization is key. My training programs for seniors involve:

  • More intense speed endurance work (full 400m repeats, 300m runs at PR pace)
  • Aerobic maintenance (not much improvement possible here)
  • Heavy emphasis on proper warmups, nutrition, hydration, and recovery
  • Refining advanced race strategy and tactics
  • Building confidence through experience

I also work extensively on the psychological aspects. Visualization, overcoming pre-race anxiety, and battling through the pain of lactic acid buildup. Elite senior 400m runners have the physical tools but must put them all together on race day.

While these general guidelines provide an idea of what’s “average” for high school girls by grade level, many factors influence progression. Youth athletes can make huge leaps from proper coaching and training or be hampered by injuries and other setbacks. Improvement happens athlete-to-athlete, not by rigid age standards.

Still, it’s reasonable for dedicated runners to eventually reach the coveted sub-70 second range by senior year through consistent training across multiple seasons.

Exceptional 400m Times for Elite High School Girls

While training can optimize performance, reaching truly elite 400m times often requires innate running talent. Very few high school girls will reach these exceptional benchmarks:

Sub-60 Seconds: Elite talent

Running the 400m in under 60 seconds showcases incredible genetic gifts. Expanding on the physiology:

  • Maximized fast-twitch muscle fibers for explosiveness

  • Outstanding running economy and biomechanics

  • High lactate tolerance from fast-oxidative muscle fibers

  • Optimized energy production and neuromuscular coordination

Recruiting all available motor units, perfect coordination, and a strong running economy allow sub-60 second athletes to achieve world-class velocity.

Expect any girl finishing under 60 seconds to compete collegiately and potentially in international events like the Olympics. Coaches begin identifying these elite talents through youth athletics and talent ID programs.

60-65 Seconds: Exceptional prospect

While not as jaw-dropping, any high school girl running 60-65 seconds has amazing potential. According to 2019 stats from Athletic.net, fewer than 8% of U.S. girls run sub-65 seconds in the 400m dash. This time requires advanced training and natural physical gifts exceeding nearly all peers. Colleges eagerly pursue these exceptional athletes.

65-68 Seconds: Strong with room for growth

While not "elite," any high school female able to run sub-68 seconds has great potential. She likely excels in other events thanks to natural speed and endurance. Continued training and technique work can lead to bigger PRs. Colleges gladly welcome 400m runners in this range to their programs.

While hitting elite 400m times under 60 seconds is unrealistic for most, major improvements happen through dedicated training. Patience and consistency pays off. Let‘s analyze strategies to lower your PR.

How to Improve Your 400m Time

Ready to optimize training and achieve new personal bests in the 400m? Here are science-backed strategies:

1. Build Endurance with Tempo Runs

Tempo runs improve stamina by stressing your lactate threshold – the intensity you can maintain before rapidly accumulating performance-inhibiting lactate.

After an easy warmup, run 3-5 miles at ~80-85% max heart rate with brief rest periods as needed. Gradually increase duration and reduce rest while lowering pace.

Aim for 20-40 total minutes at tempo effort 1-2x per week. These runs build necessary muscular endurance without overtaxing you.

2. Increase Leg Speed via Sprints

Raw leg turnover and coordinated neuromuscular firing are crucial for 400m success. While endurance training builds your aerobic engine, you need speedwork to efficiently recruit fast-twitch muscles.

Perform sessions of 6-10 x 30-60m accelerations at 90-95% intensity with full recovery. This maximizes power and form. Also include a few longer sprints of 80-150m to build speed endurance.

Speed training enhances your top end gear and teaches your body to tolerate lactate buildup. Be patient and methodical – gains take months of consistency.

3. Build Strength in the Weight Room

Full body strength training augments speed and economy. Prioritize multi-joint exercises like squats, deadlifts, cleans, and various presses to build athleticism.

Single leg moves such as lunges and step-ups prevent imbalances. Don’t neglect your core – better torso strength benefits posture and hip alignment.

Aim for 2-3 gym sessions per week of 45-60 minutes to supplement track workouts. Remember strength training supports your 400m goals but is not the sole focus.

4. Perfect Your Race Strategy

Elite 400m racing requires optimizing pace for your fitness and capabilities. Consider these approaches:

  • Go out hard and try to hang on

  • Build speed gradually and finish fast

  • Maintain even splits (200m segments around 37 seconds)

  • Conserve energy for a final 200m kick

Determine what works for you based on training. Be adaptable and don‘t panic if things feel off. Confidence in your strategy takes experience. Err on the conservative side until fitness improves.

5. Follow a Runner-Friendly Diet

Nutrition provides the fuel and nutrients needed for intense training and recovery. While each athlete’s needs differ slightly, here are some general guidelines:

  • Emphasize complex carbs, lean protein, fruits, vegetables, and healthy fats
  • Hydrate well by drinking about half your body weight (lbs) in fluid ounces daily, more in hot conditions
  • Time carbohydrate intake 1-2 hours pre-workout and within 30 minutes after
  • Replenish protein after workouts for muscle repair
  • Limit processed foods, excess sugar, and saturated fats
  • Moderate caffeine, alcohol, and sodium intake
  • Consider supplements (like protein powder) if diet alone doesn’t meet needs

Proper nutrition avoids deficiencies that hamper training while promoting recovery. Work with a sports dietitian to optimize your regimen.

6. Prioritize Rest and Recovery

While intense training is crucial, so is letting your body adapt and regenerate. Here are some tips:

  • Sleep at least 8-10 hours nightly allowing growth and repair

  • Take 1-2 rest days per week for tissue recovery

  • Utilize easier "recovery" weeks to avoid overtraining

  • Incorporate soft tissue work, foam rolling, compression gear, massage, and cold baths as needed

  • Listen to soreness and take extra rest if your body needs it

  • Ensure adequate iron intake through diet or supplements to maximize oxygen carrying capacity

Think of recovery on par with your workouts. It‘s when fitness gains occur. Periodization with rest allows long-term development.

7. Stay Patient and Focused

Avoid unrealistic expectations of dropping your 400m time dramatically in a short period. Gains happen incrementally through applying consistent, intelligent training over months and years. Patience is crucial.

Don‘t become obsessed with PRs or other girls’ times. Celebrate small progress by hitting monthly goals like shaving a second per week. Maintain self-belief and your training will continue driving progress. But rush the process and injuries or burnout usually follow.

Keep long-term goals central while cherishing each small improvement. PRs will keep falling as fitness builds.

Realistic yet Challenging 400m Goals

To maximize motivation and progress, set demanding but achievable 400m goals. Here are some tips:

Assess Your Current Level

Understand your present abilities before establishing goals. Consider your background, current fitness, strengths, weaknesses, and injury history. Discuss goal times with your coach. Establish realistic targets slightly beyond your capabilities today.

Make Incremental Improvements

Elite runners lower PRs by mere tenths of seconds after years of steady progression. Expecting anything more is often detrimental. Target small gains by shaving perhaps 0.5-1.5 seconds out of your current PR per month. Celebrate achieving these milestones.

Focus on Beating Your Own Times

Rather than worry about what makes a “good” time, just concentrate on improving your own PRs. Your progression differs from everyone else. Keep setting new personal bests appropriate for your current level and aspirations.

Don‘t Worry About Comparisons

Avoid stressing over how you stack up against teammates or elite runners. Focus only on becoming the best version of yourself and celebrating your own improvement. Your path is unique.

Have Patience and Trust the Process

Maximizing 400m times requires commitment over months and years through ups and downs. Training is nonlinear. Stick with intelligent programming and have faith that your fitness will continue trending upward. Avoid searching for quick fixes. Improvement takes patience and persistence.

Sample Monthly Goals

Here is an example progression using 0.5-1.5 second improvements depending on initial ability:

  • Month 1: 80 seconds -> 79 seconds
  • Month 2: 79 secs -> 78 secs
  • Month 3: 78 secs -> 77 secs
  • Month 4: 77 secs -> 76.5 secs
  • Month 5: 76.5 secs -> 75.5 secs
  • Month 6: 75.5 secs -> 74.5 secs
  • Month 7: 74.5 secs -> 73.5 secs
  • Month 8: 73.5 secs -> 72.5 secs
  • Month 9: 72.5 secs -> 71.5 secs
  • Month 10: 71.5 secs -> 70.5 secs
  • Month 11: 70.5 secs -> 69.5 secs
  • Month 12: 69.5 secs -> 68.5 secs

This athlete diligently worked to lower her PR from 80 to 68.5 seconds over one year through consistent, incremental gains. While month to month improvements seem small, they add up quickly into new PRs. Setting manageable targets along the way provides motivation.


What is a good 400m time for your high school female athlete? The answer depends primarily on age, experience, training quality, and innate talent. While truly elite juniors run sub-60 second times, huge improvements happen incrementally across months of focused work. Setting realistic targets for small gains keeps runners motivated while avoiding injuries and burnout.

With proper periodization, programming, rest, nutrition, and recovery, nearly any dedicated athlete can achieve excellence in the 400m relative to her own capabilities. Take an individualized, patient approach to training. Celebrate each PR and the journey continues getting faster!

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