Hi, im a freshman and im joining the winter track team.... Im going(or hopefully going to do) the 300m. In the spring im going to do the 400m
right now i run about 57 on the 400m and i hevnt ever tried the 300m

I need some help with training for it and i would like some suggestions for what i would be running or watever

thanks!

Train your legs? lol

what's a freshman

Very important to work on your strength. WHOLE BODY strength training. Take a look at the powerlifting exercises, the kind that olympic weightlifters do. It's very important for all atheltes to do multiple movement strength exercises, which is one movement followed immediately by another. The clean and jerk is one example. This is the foundation for plyometrics. These movements strengthen the whole body not just an isolated muscle group. When you are performing any movement in n athletic situation, when do you use only one muscle group? You're also going to have to build endurance so you need some aerobic training, but mix it up. One day a jog, the next a bike ride, and then how about a swim? 30 min at a nice controlled pace. If you want to be a serious athelete you will need to start monitoring what you eat, when you eat. So start journaling your meals. Eventually you'll begin to notice that it affects performance and you'll be able to consider that during your training. The 400 maybe the most grueling track event.

yeah strength is huge, unfortunately a lot in the 400 just comes down to straight athleticism, but i would say if you lift legs strong and then gradually build up your endurance that would be a good start

u need 2 work on sum high intensity stuff as its an an-aerobic sport. Over the winter I would reccomend doing some weights, to increase strength, and don't do loads of reps, do high weights but low reps to work on power. Then do some jogging and sprinting and just stay active; like 100byjune said, you need to do whole body strength stuff.