A relay split is the time for one runner's leg, and a good one depends on the race and your level. Flying-start legs are faster than an open race because the runner is already moving, so splits are not the same as a standing-start time. Here is what a good split looks like, focused on the 4x400, where splits are most discussed.
A 4x100 leg covers about 100 meters but with a flying handoff, so legs run faster than an open 100. A 4x400 leg is a near-flat-out 400 with a running start on legs two through four, which is why splits often beat a runner's open 400 best by a second or more.
A good high school 4x400 split is around 49 seconds for boys and 56 for girls, with sub-48 and sub-55 on a strong team. College anchors split sub-46 for men and sub-53 for women.
In the 4x100 the whole race is about clean handoffs, so individual legs are hard to compare. A strong high school team has four sprinters who could each run around 11.0 to 11.3 open for boys and 12.6 to 13.0 for girls, exchanging without losing speed.
A fast split starts with a fast handoff. Film the exchange, the AI shows whether the outgoing runner is at full speed when the baton arrives, so the split reflects the runner, not a slow pass.
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Typical boys' 4x400 splits from developing through elite, girls' splits in the table below. Flying starts make splits faster than open times.
Per-leg splits. Legs two through four run from a moving start.
| Level | Boys / Men | Girls / Women |
|---|---|---|
| HS developing | 55 s | 1:02 |
| HS JV | 52 s | 59 s |
| HS varsity (good) | 49 s | 56 s |
| College | 46 s | 53 s |
| Elite | 44 s | 50 s |
Common questions athletes and coaches ask about this topic.
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