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400 METER TRAINING - Clyde Hart, Baylor University
Introduction The 400 meter dash is an endurance sprint
incorporating the speed of the sprinter and the endurance
of the half miler. It is considered by many to be one of the
most demanding and grueling of competitive events.
Usually the 400 meter runner will fall into two distinct
categories--sprinter types and half-miler types. Both of
these types have had their share of success over the years.
Occasionally you will fin d an athlete who possesses some
characteristics of both the sprinter and half miler.
Michael Johnson, a former Baylor University and World
Champion in both the 200 and 400 meters, is a prime
example of the sprinter type 400 runner. However, he has
developed his strength and endurance over the years to the
level now that he can better maintain his superior speed
over a longer distance than his competitors.
Technique The ability to distribute one's speed and
energies in the most efficient manner over the total racing
distance becomes the primary concern in reaching success
in the 400 meter dash. No one is capable of running the
400 meters from start to finish all out. Good pace judgment
in effort and distribution is a must. Remember, the 400
meters is not a full sprint. Speed at 100 and 200 meters can
be a tremendous advantage to the 400 meter runners but
only if they learn to distribu te these energies prop erly.
Generally the outstand ing 400 meter runner will have
approximately a one second deferential between their best
open 200 meters and the time it takes them to run the first
200 meters of the 400 meter dash. The less experienced
400 meter runner should have approximately a two-second
deferential. A good formula for predicting the potential
400 meter time for 200 meter runners, providing they are
willing to train and to give all they can to become a top
400 meter runner, would be to double the time of their best
open 200 meters then add 3.5 seconds to this. It is obvious
that the sprinter type has the advantage through the early
stages of the 400 meters; however, if they are not trained
properly, this advantage can melt away in a hurry toward
the end of the race. The half-miler type will definitely have
an advantage from the 300 meters mark on into the finish.
The main reason we are seeing more of the sprinter type
succeed in the 400 meters today is largely due to the fact
that we are able to develo-p "stamina and endurance more
effectively than we can increase the sprinting abilities of
the middledistance runner.
Training The 400 meters is an oxygen-deficient event. This
means that the level of oxygen absorption is below that
which is necessary to supply the ATP (adenosine
triphosphate) requirement. The energy used during the 400
meter run is derived from the breakdown of high energy
phosphate compounds and from the splitting of glycogen
to lactic acid. This event will rely primarily on two
anaerobic systems--the ATP-PC and lactic acid systems.
Physiologists have not found a good way to measure
anaerobic power, and this makes it very difficult to know if
one is increasing the anaerobic reserves or not. We must
rely on what we have learned from the physiologists
concerning the components of fatigue during the running
of the 400 meter dash. This gives us input concerning the
types of stress that we must deal with during both the 400
meter training sessions and competition.
Proper training will help the athlete learn to deal with the
stress that they will face toward the end of the 400 meter
run. We know that severe exercising imposes great stress
on the body, and it must learn to adapt to this stress or it
will break down. We also know that when the body is
gradually.put under stress, it will do whatever is necessary
for its own well being to adjust to this new environment.
When an organism is conditioned to the stress of athletic
competition, it will be able to perform in that environment
when called upon.
Training Segments The training year of the 400 meter
runner will be divided into four segments:
a) Off Season (Summer and Falk-S eptember through
December) b) Early competitive Season (January-
February) c) Mid Season (March-April) d) Late Season
(May-June)
Based on the demands of the 400 meter event, the
following training workouts are recommended in varying
degrees of emphasis during the training year. The time
frame that each workout is used in the course of the
training year is of vital importance. To derive the most
from any training program, the runner must pay close
attention to the proper introduction of a specific workout.
Types of Workouts
1. Speed Endurance This is running where the runner
incurs a high oxygen debt, and there is a definite lactic
acid buildup. This workout is vital to good 400 meter
running. Distances that are run can vary from 100 to 600
meters. Number of repetitions is figured by multiplying the
race distance 2 1/2 times; in this case this would be about
1000 meters. The recovery period will usually be around
10 minutes - this is to give the runner almost full recovery
so that there will be quality in the runs. This drill is
designed to help the lactic acid energy systems.
Examples of Speed Endurance Workouts
a) 10 x 100 5-10 minutes rest
b) 6 x 150 5-10 minutes rest
c) 5 x 200 10 minutes rest
d) 4 x 300 10 minutes rest
e) 3 x 350 10 minutes rest
f) 2 x 450 minutes 10 minutes rest
2. Tempo Endurance This aerobic workout will pay great
dividends for 400 meter runners. Not only will it help them
to increase their oxygen uptake, which will help to shorten
their recovery time, but also it will aid them in being able
to accomplish more and longer workouts. This workout,
since the runs are done at a slower pace, will help the
runners learn rhythm; and as the workout suggests, tempo.
Another vital byproduct of this workout is that it will also
help to train the body to increase production of phosphate,
which is a primary energy source. The emphasis in the
workout should be on quantity and not on quality as is true
in the aforementioned speed endurance workouts. The rest
factor is generally kept short-usually 2 to 3 minutes.
Examples of Tempo Endurance Workouts
a) 8 x 200 2 minutes rest
b) 6 x 300 2 minutes rest
c) 50-100-150-200-300-350 Walk same distance for rest.
3. Strength Endurance This workout involves activities that
will last longer than 10 seconds in duration. Such activities
will include resistance running, Iong-hill running and
stadium step runs.
Examples of Strength Endurance Workouts
a) 6 x 150 meter hill
b) 6 x 60 stadium steps
c) 6 x 15 second duration long rope runs
4. Endurance Running This workout is pure aerobic
running. It will consist of continuous runs of 15 to 45
minutes at a steady-state speed. Although the 400 meters
only requires about 5% aerobic running, it is important to
the 400 meter runners to get a good base of aerobic
running in ord er that they can improve their oxygen uptake
so that their recovery time between efforts will be cut to a
minimum.
Examples of Endurance Running
a) 15 minutes at steady-state speed
b) 30 minutes of fartlik running
c) 6 x 800 meters on cross country course with 3 minutes
recovery time
5. Power Speed This workout emphasizes speed of muscle
contraction. This is usually done with less than 10
repetitions and no more than 10 seconds per repetition.
Examples of Power Speed
a) short hill runs of about 60 meters
b) 10 x 30 meter harness runs
c) 10 x 10 second fast rope jumps
6. Event Running This workout does exactly what the
name implies. The runner will run different distances at a
pre-determined race strategy in order to learn to work on
different aspects of running the 400 meters. We also refer
to this as segment runn ing.
Examples of Event Workouts
a) 3 x 300 meters. First 50 meters all out. Next 150 meters,
relaxed floating action. All out on last 100 meters. All
timed and recorded.
b) 2 x 450 meters. The first 200 meters, 300 meters, 400
meters and final 50 meters are all timed and recorded.
c) 1 x 350 meters. Quality run, with each segment run as if
in the 400 race coming up.
7. Speed These workouts will vary from distances of 30
meters to 150 meters. Work will be done at full speed
either on the straight-away or curve. Rest is usually long
between runs in order to give full recovery so that we
might receive quality performances. Relay hand-off work
will count as doing speed workouts.
Example of Speed Drills
a) 6 x 40 meter starts
b) 6 x 60 meter flying starts
c) 6 x sprint relay hand-offs 60 meters
8. Strength Strength workouts consist of both general and
specific strength development. Our general strength
development is done through the traditional weightlifting
programs of both free weights and machines. We also
recommend the use of plyometric drills to give us our
specific weight work.
Examples of Strength Training
a) 30 min traditional weightlifting workout (1 set 13 reps)
b) Explosive jumps for the development of starting power
and acceleration
c) 3 sets of 10 hops each leg
d) fast 50 meter bounding runs with bar bell.
The following chart indicates the percentage of emphasis
to be placed on the above listed workouts.
Percentage of Emphasis Chart For Workouts
Types of Workouts Fall Early Mid Late
Speed Endurance 75 90 100 100
Tempo Endurance 100 100 100 75
Strength Endurance 100 90 80 70
Endurance Running 100 20 10 5
Power Speed 20 60 70 80
Event Runs 25 90 100 100
Power Speed 20 60 70 80
Strength 100 100 100 100
Emphasis is given in terms of % of use recommended for
each workout in relation to each segment of training year
400 Meters Sample Workouts
1. Fall (September through December)
Monday 1. Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes
4. 3 x 300 Speed 50 sec./rest 1 minute
5. 3 x 300 Speed 40 sec./rest 5 minutes
6. Cool down: 1 mile cross country run
7. Weights
Tuesday 1 . Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 10 x 200 Speed 30 sec./Rest 3 minutes
4. 6 x 150 long hill runs Speed fast/rest, jog back
5. Cool down: 1 mile cross country run
Wednesday 1. Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes (50
fast--1 50 relaxed, 200 time 28 seconds--l 00 picked up
fast-dast 50 steady and keeping goo d form)
4. 3 x 200 Speed 30-29-28 sec/Rest 3 minutes
5. Cool down: 1 mile cross country run
6. Weights
Thursday 1 . Warm-up: 1 mile cross country run
2. Flexibility exercises
3. 600-400-200-400-600 Sp eed 30 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 1 mile cross country run
Friday 1 . Warm-up: 1/2 mile cross country run
2. Flexibility Exercises
3.Two mile cross country timed run
4. Weights
Saturday No organized practice, encouraged 3 miles run
Sunday No organized practice, encouraged 20 min fartlek
2. Early Season (January-February)
Monday 1. Warm-up: 1 mile in and outs (100 sprint/100
walk, 3 laps, faster each lap, 4th lap run 200, 26 seconds)
2. Flexibility Exercises
3. 2 x 500 Speed 56 seconds 400/rest 15 minutes
4. 3 x 200 Speed 30-29-28 seconds/rest 3 minutes
5. 8 x 10 second rope jumps/rest 10 seconds, repeat
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 8 x 200 Speed 28 seconds rest 3 minutes
4. 6 x 150 long hills speed fast/rest jog back
5. Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 (Event Run) spped 42/rest 5 minutes
4. 3 x 200 Speed 30-29-28/ rest 3 minutes
5. 6 x 10 second rope resistance runs speed fast/rest 10 sec.
Thursday 1. Warm-up: I mile in and outs
2. Flexibility Exercises
3. 1 x 350 Speed fast/rest 15 minutes
4. 4 x 200 Speed 26 seconds/rest 5 minutes
5. Weights
Friday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 30-29-28/ rest 3 minutes
4. 1600 relay hand-off work
Saturday Meet
Sunday NO organized workout, encouraged to do some
light cross country running, about 20mins
3. Mid Season (March-April)
Monday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 2 x 450 Speed 52 seconds 400/rest 15 minutes
4. 3 x 200 Speed 28-27-26/rest 3 minutes
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 6 x 200 speed 26 seconds/rest 3 minutes
4. 5x20 sec long rope resistance runs speed slow/rest 3 min
5, Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 (Event run) Speed 42 seconds/rest 5 minutes
4. 8 x 100 short hill runs speed fast/rest walk back
5. 8 x 100 short hill runs speed fast/rest walk back
Thursday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 26-25-24 seconds/rest walk 200
4. 3 x 150 (build-ups) speed slow-med-fast/rest walk back
5. Weights
Friday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 x 200 speed 26 seconds/rest walk 200
4. 1600 relay hand -offs
Saturday Meet
Sunday No organized practice, encouraged to do some
cross country running, about 20 mins
4. Late-Season (May-June)
Monday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 1 x 450 speed 50 second 400/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
Tuesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 4 x 300 speed 42/rest 5 minutes
4. 4 x 200 speed 28-27-26-25/rest 3 minutes
5. Weights
Wednesday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 1 x 320 (Quality run) speed fast/rest 15 minutes
4. 3 x 200 speed 26-25-24 seconds/rest walk 200
5. 8 x 80 meters short hill speed fast/rest walk back
Thursday 1. Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 3 sets speed makers speed fast/rest jog (50 meter all out
sprints--50 meter swing down--50 meter slow jog--repeat
until 4 all-out sprints are done) 3 minutes rest between sets
4. Weights
Friday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 2 x 200 speed 26 seconds/rest walk 200
4. 1600 relay hand -offs
Saturday Meet
Sunday No organized practice, encouraged to do a little
cross country running, about 20 minutes
These workouts can be applied to all levels of 400 meter
runners, but performance times given in this sample are for
a potential 46-second quarter miler, so adjustments should
be made accordingly.
400 Meter Running Exercises
Exercise / Brief Description / Benef it / Season
Endless Relay / Baton is kept moving, rest and run are
controlled / Endurance, stamina and exchange work / All
Australian Pursu its/ Sprints and slow jogging for total of 3
minutes / Endurance, speed and kicking drill / All
Long hill / 100 meters or more,slow runs / Endurance,
stamina and knee lift / Fall/Early
600 meters / Pace 400, pick-up last 200 / Endurance and
stamina / Fall/Early
500 meters / Pace 400, pick-up last 100 meters /
Endurance, stamina and knee lift / Early/Mid
350 meters / Quality and training distance, all 5.5-7 second
400 time / Mental preparation, endurance and stamina /
Early/Mid and late
300 meter event / 200 meters slow pace,last 100 meters
faster / Mental preparation endurance, running efficiency /
Early/Mid and late
450 meters Pace / 400 and pick-up relaxed last 50 meters /
Mental preparation, endurance, stamin, knee lift / Mid/late
Short Hill / Less than 100 meters fast runs / Speed, leg
drive and stamina / Mid/Late
Flying Bears / Repeat 100s with jogging Speed, strength
&running efficiency / Mid/late
320 meters / Quality distance, add 10-12 seconds for 400
time / Mental preparation, speed & efficiency / Mid/Late
Speedmaker / Short 50 meter sprints with jogging / Speed,
strength &running efficiency / Mid/Late
150 meter Build-ups / 50 meter 1/2 speed, 50 meter 3/4
speed, 50 meters near full speed / Running efficiency,
speed, endurance and mental preparation / Early/Mid/late
Competing The ideal race pattern will be one of smooth
deceleration if the runners have dispersed their energies
properly, with as little tightening up at the finish as
possible. The 400 meter runners should try to cover the
first 50 meters at near top speed. At this point they should
relax the actions of the upper body while still trying to
maintain their leg speed. Their thoughts should be those of
trying to settle into the rhythm of the race and to get a feel
for their competition. They should also begin thinking
about the next big effort they will make, which will be at
the 200 meter mark. They should be trained and
conditioned to know that at this point in their race plan,
they will make a determined effort to increase the actions
of their arms and to begin driving and lifting their knees,
trying to resume more of a sprinting action. The runners
who learn to work this turn from the 200 to the 300 meter
mark will usually find themselves in good position to win
the race. It is a controlled pickup, one that should allow the
400 meter runner to come off the final curve even or ahead
of their opponents. During the final 100 meters of the race,
the runners must learn to stay relaxed while fighting the
effects of fatigue One of the best ways to do this is by
thinking of proper running technique and good form which
they have been taught and concentrating on this.
Summary Before coaches plan their 400 meter workouts,
they should ponder several concepts: (1) The basic concept
of going from quantity to quality has not changed over the
past several decades. (2) All worko uts should follow a
progressive pattern; you should standardize your workouts
so that speed of the running distance should progressively
be shortened and in some cases the rest factor as well. (3)
The concept of o verloading is also one which p ays
dividends. An example of this would be having the 400
meter runner run 2 x 600's, coming through the 400 meters
at a very slow pace. As the first 400 meters time is
gradually lowered to the point that the runner has difficulty
maintaining pace, the distance is lowered. At the next
distance, 500 meters, the runners will run at the same pace
through the first 400 meters as they were running at the
previous distance. The athletes will continue this workout
drill until the distance is reduced to 450 meters. This final
distance will hopefully be reached by mid-season and
will be continued to the end of the year. It is suggested that
the athletes run a single run as opposed to two runs before
a major competition. Although the runner is getting less
distance, effort is becoming greater--thus more stress is
being put on the body. (4) Another factor to consider in
planning 400 meter workouts is that it takes a hard run of
around 40 seconds in order to incur a significant lactic acid
buildup. This being the case, the ideal distance for women
would be 300 meters and for men 350 meters. Most quality
400 meter runners will cover this distance in slightly over
40 seconds, thus they are working a couple of seconds into
lactic acid buildup. By running this distance, the runner
can accomplish several of these runs in a workout session.
Finally, the coach must become personally involved in the
race strategy of the 400 meter runners and be more than
just a trainer. Time the different segments of the workout
runs as well as competitive races. Let the runners know
beforehand what you expect them to come through the 200
meters or even the 300 meters, if necessary, in order to get
an idea of what kind of pace they are keeping. Oftentimes,
the race will dictate what pace the runner will have to carry in order to be competitive, but this is no excuse for not having the runner mentally ready to perform at a certain
level. It will give them valuable confidence if they know
they have been through different checkpoints at a certain
time in practice, thus they will not have a fear of doing this in actual competition.