The 400m: Rules, Records and Fantasy Scoring

What the event is

One full lap of the track, run flat out from blocks, in lanes the entire way. The 400m is a sprint on paper and an endurance test in practice: athletes reach near top speed in the first 200m and then hold on as their legs fill with lactic acid over the final straight. It is widely called the hardest sprint for that reason.

How it is run

The start is staggered so each lane covers exactly 400m, and athletes never leave their lane. Because the stagger is so large, runners on the inside cannot judge the race until the final bend, so the event is often described as running blind for 300m. Pacing is everything. Go out too hard and the last 100m falls apart; too conservatively and the gap to the leaders is too big to close.

Championships run heats, semifinals and a final. One-day meets run a straight final.

What a world-class mark looks like

Sub-44 for men and sub-49 for women is the mark of a genuine contender. Championship medals typically need a time in the low 44s or high 48s. The men's world record of 43.03 was set in 2016; the women's record of 47.60 has stood since 1985 and is one of the oldest on the books.

How the 400m scores in Heatsheet

The 400m is a sprint roster slot event, sharing the two-starter limit with the 100m and 200m. Finals pay place points from 10 down to 1, and championship rounds add advancement bonuses.

For fantasy managers the 400m has two quiet advantages. Fields at one-day meets are often less deep than in the 100m, so a good 400m runner picks up top-three placings regularly. And the best 400m athletes often also run the 400m hurdles or the 200m, which means extra scoring chances from the same roster spot. Relay legs do not score, so pick athletes for their individual programme. Full rules are on the scoring page.