400m training

Well if you're just going to look at it from that view then I would highly suggest a 4 by 200 meter workout exactly 4 days before your 400 race.

Rest times on the 200s are 2:30, 5:00, and 2:30. All out.

Start with that and see what type of time you run in your 400 race.

The 96 hour time frame is the exact time frame needed to recover from a hard workout. Do it 2 days before your race and you won't hit peak results, do it 6 days before your race and you won't hit peak results. It has to be done exactly 96 hours before the 400.

why the 4x200m

and why that recovery scheme and days before

i want to run fast 400

We have stadium nearby with 300 m distance. usualy we run 30 m sprint to check time and it's 4 seconds, very good. After we can do marathon for 15 circles up to 20, but daily are 3 circles for warm up!

Want Shoes wrote:

why the 4x200m

and why that recovery scheme and days before

i want to run fast 400

Just in my mind the best pre- 400 race workout.

And the rest time is also 96 hours because it's right around the exact time frame it takes for the body to fully recover from a workout.

Or in other words, the highest percentage time frame. 5 days would be a lesser percentage recovery time because then the body starts to go back into losing strength because of the inactivity.

3 days is also too soon because the body isn't fully recovered.

Running 3 days after this workout could mean running .11 of a second slower. Running 6 days after this workout could mean running .23 slower.

4 days just seems to be the right amount of time to space the two.

Is 6 weeks enough to break 50? Do you need a specific training schedule?

I'd say: Probably not, and probably so (but it probably doesn't mandatorily have to be sprint-specific in its focus).

Age? Male, I'm guessing? Other PRs and current estimated shape for whatever you know, e.g. 100/200/400/800/1500 or mile? What has your training been lately?

matt_london_413 wrote:

Want Shoes wrote:

why the 4x200m

and why that recovery scheme and days before

i want to run fast 400

Just in my mind the best pre- 400 race workout.

And the rest time is also 96 hours because it's right around the exact time frame it takes for the body to fully recover from a workout.

Or in other words, the highest percentage time frame. 5 days would be a lesser percentage recovery time because then the body starts to go back into losing strength because of the inactivity.

3 days is also too soon because the body isn't fully recovered.

Running 3 days after this workout could mean running .11 of a second slower. Running 6 days after this workout could mean running .23 slower.

4 days just seems to be the right amount of time to space the two.

cool... so whats your 400 time and who have you coached?

Truth is, it depends!!!

What your training for 800 was geared towards, i.e. central adaptations (lots of slow and long runs) Peripheral meaning more Threshold type stuff, i.e. 1k reps with equal recovery. or was it more enzymatic type stuff i.e. faster 200/300 type stuff with lots of "burn"

and what level of speed you did within each week etc (actual speed, fast short runs full recovery)

Thank you all for the responses. About that workout, 4 days out seems like a lot, obviously i wouldn't do any workouts after it but maybe 2 days out I hit some easy strides just to stay sharp? Or do I just straight do nothing? Also, are you saying I should be running those faster than race pace, I was originally planning to peak by trying to hit 200m at race pace just once after warming up. And then also is this an indicator workout or are the times just irrelevant.

forget about strides and do all out or 400 pace sprints on track with spikes several time a week.

Also a lot of work on running form (drills, drills with hurdles etc)

This and lifting and you should be fine but 6weeks is short. You should see some improvements, especially if you have never worked on this but you won't be near you potential.

Well I lied, I’ve actually already been doing my training plan for about 5 weeks and I’m bouta time trial. If I’m not happy with it I might extend the season. I’ll update with how it goes, thanks for all the insight.