Preferred Recruit · Track StandardsHow to run a faster 400m in high school
Quick answer
Get faster over 200m, build the speed endurance to hold it, and race with a fast but relaxed first 200m and a strong last 100m. At a typical NCAA D1 program the 400m Walk-On mark is about 48.85 for men and 57.00 for women.
Updated 2026-10-16 · Preferred Recruit · built from 1,143 college programs' standards
Step by step
- Raise top speed. Short sprints and flying 30s with full rest. A faster 200m raises your 400m ceiling.
- Build speed endurance. Repeats of 150m to 300m at race effort with long rest, once or twice a week.
- Plan the race. Run the first 200m fast but relaxed, hold your form on the turn, and drive the last 100m.
- Get strong. Two strength sessions a week with single-leg work and core.
- Race it often enough. Practice races teach pacing better than any workout.
400m standards by division (men)
| Division | Target | Recruit | Walk-On | Programs |
|---|---|---|---|---|
| NCAA D1 | 47.20 | 48.05 | 48.85 | 357 |
| NCAA D2 | 48.22 | 49.16 | 49.93 | 274 |
| NCAA D3 | 49.66 | not set | 52.19 | 351 |
| NAIA | 49.21 | not set | 51.48 | 161 |
NCAA D3 and NAIA have no separate Recruit level on this site: their levels are Target and Walk-On.
400m standards by division (women)
| Division | Target | Recruit | Walk-On | Programs |
|---|---|---|---|---|
| NCAA D1 | 55.06 | 55.99 | 57.00 | 357 |
| NCAA D2 | 56.87 | 58.04 | 59.98 | 274 |
| NCAA D3 | 59.37 | not set | 1:03.61 | 351 |
| NAIA | 59.62 | not set | 1:04.86 | 161 |
NCAA D3 and NAIA have no separate Recruit level on this site: their levels are Target and Walk-On.
Common questions
Should I run the 4x400?
Yes. Relay splits show coaches your racing ability, though open marks are what they compare.
How do I know my 400m is good enough for college?
Search it on the boys 400m or girls 400m page.
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