One lap as fast as you can.... simple right? I have competed in the 400m for ~20years. Here are 4 things I have learnt:
1. Stay injury free above anything else. If you are hurt you can’t fulfil your potential. Take rest days and easy days. Make your strength programme as much about robustness as performance.
2. Speed matters but so does endurance and mechanics. Don’t neglect any one of them. Train them all, all the time. They all intersect with each other.
3. It is amazing how hard you can push the body. I can’t believe some of the states we put ourselves in over the years!
4. Build greyhounds not bulldogs! Strength training gives you the tools but you can’t win the race in the gym.