How to run a 300m sprint

Hi, Stew,

I am former military (Army) and I have to ace the FBI fitness test. It is almost exactly like the Army and Navy PFT (push-ups, sit-ups, 1.5-mile run), but there's an added 300m sprint.

Unfortunately, I severely lack in the 300 meter sprint. My current time is 69 seconds, and the 52 second minimum seems almost impossible to achieve. Do you have any advice on how to improve?

Hey there,

Here is what I would try:

• Do daily 300-meter runs (4-5 in total). Learn a strategy that works for you.
• Try the 300 meters in stages:
  • First 100 -- 80% full speed
  • Second 100 -- 90%-95% full speed
  • Last 100 -- 100% full speed

See what that does. People often start out at 100% and fade away over the next 200 meters. Make sure your fuel is high, too, because this is a sugar burner. Learn how to eat and hydrate before and during the test.

Check out this article about proper nutrition and fitness.

Also, learn how to transition from each event.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to .

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Have a fitness test coming up and feel OK about my sprint time but was looking for some advice/technique on how I could perform better during the run. Is there any opinions on how to run the first, second and third 100 meter chunks? Usually I just run my ass off and I clock in around 43 seconds or so (that gets me 7 out of the 10 points) and Im ok with that but want to do better. Also, any tips on what to eat prior to? Carbs carbs and more carbs? Thanks!

EDIT: Took my test yesterday and was able to shave off .7 seconds of my time using lots of the advice put forth here, so thanks for all the input guys.

i Jupiterimages/Pixland/Getty Images

The 300-meter sprint comprises a distance of about three-fourths of a lap around a track. The outdoor world record was trail-blazed in 2000, by Dallas-born Michael Johnson, with a time of 30.85. It is not considered a major track and field event, but like all sprints, the goal is to exert maximum speed for the whole race. What you'll need to excel in this sprint is endurance, power, speed and mental strength.

General Technique

For sprints longer than 200 meters, race plans should involve a mental element, so visualizing how you will approach the race is key, says Samantha Clayton, 33, a former World-class sprinter and assistant sprints coach at Malibu, California-based Pepperdine University. Clayton coaches her athletes to use a strategy that involves first shooting out of the blocks and staying in that drive phase for 20 meters. Then, as you transition into a full upright sprinting position, stay fast, but focus on relaxing your arm drive down the first 100 meter straight. As you take the first turn, shorten your stride slightly, holding as close to the line as you can. In the last 120 meters, mentally take it up a notch. Drive off the final turn trying to hold maximum form to the finish line.

Pace Yourself

As with any sport, becoming successful at running a 300 meter sprint requires practice. While training, try breaking the race into 50-meter blocks and then do a rhythm running session in which you change your pace at each 50-meter cone, suggests Clayton. The idea is to sandwich the paces so you run fast-relaxed-fast, or at 100 percent effort, then 80 percent, then back to 200 percent.

Repeats

Structure training sessions to focus on different aspects of the 300-meter sprint. In addition to the 50-meter blocks, another solid preparation session for the 300 meters is training over 150 meters, 200 meters and 250 meters with repeats, so you are changing up the distances. On a separate day, says Clayton, you can also try one whole training session working solely on revving up your initial speed and power. So, you could do a 30-meter fast, repeated 10 times. Then, repeat 50-meter sprints. Speed endurance runs over a greater distance once a week also offer a fantastic way to improve performance. Try running a pyramid consisting of 600 meters, 500 meters, 400 meters, 500 meters and 600 meters with three minutes of recovery between your runs.

Training Tip 3

To be a good sprinter, you need to work on power, strength, endurance and mental attitude. But another imperative element to a kick-ass 300-meter sprint is to run as fast as you can, while maintaining good sprinting form. For this, says Clayton, you want to have a good stride length, an arm drive that is relaxed but powerful, and a fast cadence. "As an athlete, my main focus and goal was to keep my composure and form in the final 50 meter of the race," says Clayton.

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