Warm up thoroughly with jogging, mobility drills, and sprint drills
Start fast but controlled out of the blocks
Accelerate smoothly through the first 50 to 80 meters
Settle into a strong, relaxed rhythm on the backstretch
Maintain proper posture with a tall torso and relaxed shoulders
Keep your arms driving straight and compact
Stay relaxed in the face, hands, and neck
Focus on efficient stride length and quick turnover
Run the first 200 meters aggressively but not all-out
Prepare mentally for the final 150 meters
Maintain form through the curve and into the straightaway
Increase effort gradually in the last 100 meters
Pump the arms harder when fatigue builds
Keep knees lifting and feet snapping down under the body
Avoid tightening up when lactic acid builds
Finish with a strong lean at the line
Cool down with easy jogging and stretching