Training for 400m

Bumb

100/200 prs? If you have the speed to run 55(25 ish 200) then use Clyde Harts program. If you don't, do some max sprint sessions,hills,etc... on the weekends when not practicing with the team.

RejectRunner wrote:

100/200 prs? If you have the speed to run 55(25 ish 200) then use Clyde Harts program. If you don't, do some max sprint sessions,hills,etc... on the weekends when not practicing with the team.

12.7 for 100 and 27.10 for 200

I am not affiliated with Latif Thomas, but he has some solid workout plans.

Here is a list and explanation of 400 workouts.

https://www.google.com/search?client=opera&q=latif+thomas+400m+training&sourceid=opera&ie=utf-8&oe=utf-8&channel=suggest&gws_rd=ssl#spf=1

At this point in the season, you should focus on the alactic short speed, special endurance 1 and special endurance 2 workouts. You rest or do extensive tempo on the in between days.

If you have any questions, let me know.

Thomas approach is not bad and not to far off what my team does. But to the original poster. Don't you have a coach?

You must get your body accustomed to the stresses of running a 400. You need strength and speed. Train 6 days a week. Easy days should follow hard days. On easy days do plenty of smooth strides, learning to run at a good speed while running relaxed. On hard days run 3-4 300s. Run the 300 in this manner. Run very hard the first 100, be controlled around the turn, lift and drive for the last 100. Another day could be 1 or 2 fast 600s. Run the first 400 3-4 sec. slower than your all out 400. Then try to concentrate and work hard for last 200. Another workout could be 6 fast, but controlled 200s. Walk 200 in between. Make sure you always warm up well. Jog, stretch, and do 6 easy strides. Gradually pick up the speed on the strides. There are so many ways to train but you need endurance and speed. Good luck!

get your long run up to 16 miles

get a coach and speak to them!

Yeah, I have a coach. Here's my workout from today

400m run

1600m run

200m sprints x4

100m sprints x3

Is that good for the 400?

Runningfirst40p wrote:

I just ran the 400m in a meet for the first time today, and did it in 58 seconds. Prior to this meet I have had no practice due to a knee injury. I want to improve my 400m time but don't know exactly what to do. Anyone know of any good 400m training programs that could help now, in the middle of the track season. I want to decrease my time by at least 4 seconds. Btw I'm a boy senior in highschool.

Find an 800m training program and then halve it.

Runningfirst40p wrote:

RejectRunner wrote:

100/200 prs? If you have the speed to run 55(25 ish 200) then use Clyde Harts program. If you don't, do some max sprint sessions,hills,etc... on the weekends when not practicing with the team.

12.7 for 100 and 27.10 for 200

Well first bring your 200m time down. I trained with 400 guys who ran the 200 & 800. Take your speed days serious. 400 is all about speed, strength, & technique. Hit the gym then do a couple sprints after. A good speed endurance workout you can do is 600 reps but every 200 the pace increases so by the last 200 you're sprinting all out. 300s will also work for you. Focus on drills & your form because that'll help out the most.

hmmmm

at 58 seconds you will greatly improve by simply being fitter and stronger.

However, you really need to improve that 200, this is likely to be down to your physical statue IMO.

Start doing some body weight circuit training, squats burpees, press ups etc

And as long as you are doing sessions of 60m flat outs with a good few min of recovery you should improve speed.

(FYI, I assume your 400 and 1600 were easy warm up laps and not at hard pace)

Basic routine

Monday 200s with 200m walk recovery. For the amount of reps basically look at when you want to be peaking and that week should be a set of 3 at close to race pace. Every week prior add 1 rep and about 1 second. So say you want to aim for 50 second 400. That last week will be 3 200s at 25 seconds. 7 weeks prior will be 10 x 200 at 32-34. Ideally you would start 12 weeks before and 15x200 @ 39-41 to ease into it.

Tuesday overdistance. 3-4x800 with full recovery about 8 minutes. Should be run at a pace that is uncomfortable, but able to be maintained throughout the workout. Two weeks of this then 3x600 getting faster than the 800s with same recovery. Two more weeks then 3x500 and the last couple weeks will be 3x450 full recovery.

Wednesday rest

Thursday speed endurance day. Can also be hill repeats at start of training season 80-150m should be enough and aim for 8-10 strong reps with walk back recovery. 3x45 seconds at race pace. 50 second 400m would try to hit about 350-360m towards end of season. Full recovery

Friday rest

Saturday: Race

Lifting schedule should be thrown in as well during the week. Two days of leg work and 1 day of upperbody. Aim for 10 reps of everything at a relatively easy weight to ease in. Focus on developing proper form vs max weight as a beginner. Abs should also be thrown in regularly.

Basic leg day:

Squats (back or front)

Cleans (Power, hang, or snatch)

Step ups or lunges

Hamstring Curls or Romanian Deadlifts

Basic arm day

Bench (flat, incline or decline)

Back (Machine row or bent over single arm row)

Shoulders (push press, single arm dumbell, etc)

Pull ups (Front grip, back grip or runners grip)

AJ2000 wrote:

hmmmm

at 58 seconds you will greatly improve by simply being fitter and stronger.

However, you really need to improve that 200, this is likely to be down to your physical statue IMO.

Start doing some body weight circuit training, squats burpees, press ups etc

And as long as you are doing sessions of 60m flat outs with a good few min of recovery you should improve speed.

(FYI, I assume your 400 and 1600 were easy warm up laps and not at hard pace)

Yeah, 400m was warm-up and 1600 was at 7:00 pace