In the sport of Track and Field, few events demand as much speed, endurance, and mental toughness as the 400-meter dash. This grueling race pushes athletes to their limits, requiring both explosive power and strategic pacing to sustain speed over an extended distance.
At Hopewell High School, the 400-meter dash has become a hallmark of success, with both boys and girls consistently excelling at the highest levels. Over the past two seasons, Hopewell athletes have not only medaled at the WPIAL Championships but have also earned coveted spots at the PIAA Championships in Shippensburg, Pennsylvania. Achieving a place on the medal stand by mid-May has become an expectation rather than an exception.

Two standout athletes who have benefited from Hopewell’s 400-meter training program are seniors Emma Palmieri and Zach Kovell.

Emma is a three-time WPIAL medalist in the 400-meter dash, placing 8th in 2022, 2nd in 2023, and 4th in 2024. She also earned a PIAA medal in 2024, finishing 6th.

Zach has collected two WPIAL medals in the event, finishing 4th in 2023 and 3rd in 2024. He placed 9th at the 2024 PIAA Championships, narrowly missing the finals by the slimmest of margins.

Head Coach Jeff Brunton leads the Hopewell charge with dedication, expertise, and relentless commitment, elevating the sprint program into one of the premier programs in the WPIAL.

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Question for Coach Brunton
What are the keys to success for Hopewell Track and Field when it comes to the 400-meter dash?

The keys to the 400m are speed and a willingness and ability to swim in the deep end of the lactic pool. We emphasize starting aggressively so that the first 200m is just a second off their 200m PR, which means the last half will be a test of their will to push through the pain that will surely come and of their ability to sprint with intensity in that lactic state. We have weekly lactate workouts that we refer to as “The Deep End.” I sometimes even call them “baptisms.”

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The 400-Meter Dash: Zach & Emma’s Perspectives

How would you describe the 400-meter dash in one word?
• Zach: Demanding.
• Emma: Intense.

How do you approach the starting line before the race begins?
• Zach: I mentally prepare myself to exert every ounce of energy I have in my body for the race.
• Emma: I shut my eyes and visualize my race exactly how I want it to go.

Do you have a preferred lane to run in?
• Zach: Lanes 1 or 2—I like being able to chase down the runners in front of me.
• Emma: I prefer an inside lane, like 3 or 4, so I can chase people while also being pushed from behind.

How do you stay mentally tough during the last 100 meters when fatigue sets in?
• Zach: I tell myself that it’s going to hurt no matter what, so I might as well push as hard as I can.
• Emma: I remind myself that I can hurt after the race is over—I have to give everything I have left.

What has been your most memorable 400-meter race, and why?
• Zach: My state prelim race last year. I missed the finals by just 0.03 seconds, and that moment has fueled me to work harder ever since.
• Emma: The state finals in my junior year. I knew I just had to finish to medal, and the competition was at its absolute best.

Do you have a competitor who brings out the best in you during races?
• Zach: Yes, DJ Williams from Beaver Falls. Whenever we race, we push each other to the limit—it’s always a great competition.
• Emma: Yes, Peyton Mermon. We train together, run similar times, and constantly push each other to improve and succeed.

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Guiding Greatness: Coach Brunton Reflects on Zach & Emma in the 400-Meter Dash

Describe Zach as a 400 meter runner ?
Zach is exactly the type of sprinter we are trying to build for the quarter mile. He has terrific 200m speed (22.49) and uses it aggressively in the first half of the race. He will run through a wall of fire to win, and has incredible strength in the last 80m.

Describe Emma as a 400 meter runner ?
Emma has more gas than Russia. She has run cross country since 7th grade, and has an unbelievable work capacity, and a high threshold for pain. In her freshman and sophomore years, she paced the 400m very evenly, but last year she began to start more aggressively, and trust that her strong finish would still be there. She thrives in the Deep End workouts, and even hits big PRs in the 100m and 200m shortly after our toughest training sessions.

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https://www.vault-athletics.com/

Vault Athletics is one of the premier pole vault facilities in Pennsylvania. Founded and run by Tim Tray, the facility is built on his passion for giving back what he once received as a young athlete—top-quality equipment, expert knowledge, and personalized coaching. “I am excited to teach and mentor both beginner and experienced athletes in Track and Field, and I am thrilled to create a space dedicated to that mission!” says Tray.

Conveniently located in Irwin, just 10 minutes from Norwin High School, Vault Athletics welcomes athletes of all skill levels.
14700 US Route 30, North Huntingdon, PA 15642.

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I’m excited to introduce a new feature called NixonTFXC Profiles. These profiles will include important information and statistics to help you promote yourself to other coaches in Track & Field/Cross Country. If you’re interested, you can contact me via Instagram, Twitter, or email at Karlon.nixon@gmail.com.

• One-time fee of $100 (2025 price), which covers your entire high school career and includes a NixonTFXC T-Shirt.
• Updates on the website to showcase your personal records and achievements.
• Monthly posts on Instagram, Twitter, and Facebook.

This is recommended for Freshmen, Sophomores, and Juniors who are interested in pursuing Track & Field/Cross Country at the collegiate level.

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The renewal cost is $515 for two years.
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