Injuries and logistics have left me with a recent goal of a 6 minute mile on the treadmill and I'm not too far off it now. I'm usually a sprinter. It got me thinking... is it possible to run a reasonable 400m track time purely from treadmill running?
For reference I was running around a 56 second 400m a couple of years ago but have been really limited in track sessions since, and over the last few months have been hitting the treadmill.
I've been setting the treadmill to 6 minutes and varying incline and speed to progress to the goal. I know thats not the best method but I've enjoyed it somewhat.
Injuries and logistics have left me with a recent goal of a 6 minute mile on the treadmill and I'm not too far off it now. I'm usually a sprinter. It got me thinking... is it possible to run a reasonable 400m track time purely from treadmill running?
For reference I was running around a 56 second 400m a couple of years ago but have been really limited in track sessions since, and over the last few months have been hitting the treadmill.
I've been setting the treadmill to 6 minutes and varying incline and speed to progress to the goal. I know thats not the best method but I've enjoyed it somewhat.
The problem with treadmill running is that the treadmill is moving for you. With the ground moving under your feet, you don't engage your glutes and hamstrings as much. This impacts your ability to run on the actual ground (or track) at either high speeds or at sustained hard efforts -- and the 400m is both.
So imho treadmill training (for a 56 sec 400m) may be ok for general fitness towards your 400m effort, but I'd say you will need at least one day per week of actual running. If fast running is a problem at first as you recover from injury, maybe follow a Clyde Hart -style progression:
16 x 200m rec 1 min at mile effort (4-6 weeks) [yes everybody I am aware this isn't part of the Clyde Hart program, I'm just starting out here due to OP being injured & relatively slower than a sprinter]. Suggest doing these as hills and jog back down as recovery. For OP, around 45 sec.
12 x 200m at faster than mile pace, slower than 800m effort. For OP, I'm guessing around 40-42 sec. 1:30 recovery. Good idea to keep these on the hill also. 4-6 weeks
10 x 200m, a bit faster than previous. At or slightly slower than 800m effort. For OP, I'm guessing around 36-38 sec. 2 min recovery. Hills. 4-6 weeks.
8 x 200m. On the track. At or slightly faster than 800m pace. For OP, I'm guessing around 34-36 sec. 3 min rec. 4-6 weeks.
6 x 200m. Track. 4 min rec. Faster than previous, slower than full 400m pace. For OP, 29-32 sec. 4-6 weeks.
4 x 200m, track, 5 min rec. Full 400m effort. [This session would not work "AT 400m SPEED" for a sprinter, only for a relatively slower runner]. For OP, 27-29 sec. 4-6 weeks and alternate with 400m TT/races.
i don't buy that running on a treadmill pounds less or is healthier than running on a track. or that mixing the two will make your legs feel better. there is a reason valby cross-trains or does machines that do different motions. or the runners who do pool work. there are also far softer surfaces for joints and back than what you're suggesting. eg grass.
i also think running a 400 is a lot of subtle pacing and going up and down gears which naive flat out treadmill work is poorly suited to simulate. 400 IMO punishes foolish pacing.