Just how hard is it to improve 400 speed while still training for middle distances?

I can run a 400 in about 54 seconds when I am training for the 800 and the mile. Based on many coaching philosophies that I have come across, I'd say my max potential is probably 1:58/4:22 or so.

Currently, my best times are 2:02/4:29.

I have never really addressed the aerobic phase of training, but I do plan on maxing out at about 75 mpw this year for summer training and around 45-50 mpw for winter training before track. I figure that if I can at least maintain my 400 speed, that I will be closer to 1:58/4:22.

My question is how would I go about dropping my 400 time down to under 52? I figure that this would be sufficient speed to run under 1:55 and 4:15, as long as I have the appropriate aerobic conditioning.

As a side question, can anyone tell me what percentage of the 400 is an aerobic event? Could it be that a more consistant base would be enough to drop my 400 time a few seconds?

I dropped my 400m from 59 to 56 in four years of high school while training for the 1600/3200 (4:27/9:32). 400m is a strange event in that you can have successful sprinters run well at 400m (MJ, every other 400m runner out there today) and you can have successful middle distance guys run well at 400m (Johnny Gray, Mark Everett).

Look at it this way. You can run :54 so you have sufficient speed to run 1:55 (2 x :54 is 1:48). What you lack is specific endurance. Not marathon endurance, but specific endurance related to the 800m run. You need to be able to run almost all out for 400m, yet carry that an additional 400m. Your top 400m runners can't do that because they train for speed, not endurance. Guys like Gray and Everett COULD do that. Find what they did and repeat it. I'd suggest trying something like this:

workout 1:

400m all-out

1 minute rest

400m all-out

What this will teach you is to run very fast with a lot of lactic acid. So use it as a key workout. Once every 3-4 weeks.

workout 2:

800m 90%

2 min rest

800m all-out

Same as above, but much harder. Another key workout.

Regular workouts:

8x200 in :30

4x400 in :60

400, 200, 100, 100 at 1:55 pace. rest of 2:00, 1:00, :30. Work rest down to 1:00, :30, :15.

Keep in mind that you don't need a lot of bulk endurance, you need specific endurance. IF you want to keep your 400m speed as well. If you want to move up to more of a pure middle distance runner (800/1500) then you'd have to do some more bulk endurance a la Lydiard.

Alan

Just how hard is it to improve 400 speed while still training for middle distances?

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