Any 400 meter runners on LetsRun?

I only run the 397 meters, sorry

good one.

I notice you didn't use the word 'good' 400 meter runner, or 'talented' 400 meter runner. So, yeah, I'm a 400 meter runner.

If you need a coach post your e-mail?

Shorter, faster, more rest. Duh. 300s in 36-40sec. well for a decent 400 runner, probably anything than an 800 elite guy would do, just much shorter and slightly faster. I'm not a coach and i'm sure it's obvious. Ask a sprint coach I suppose.

convert wrote:

Shorter, faster, more rest. Duh. 300s in 36-40sec. well for a decent 400 runner, probably anything than an 800 elite guy would do, just much shorter and slightly faster. I'm not a coach and i'm sure it's obvious. Ask a sprint coach I suppose.

I can already tell this thread is going to fail, I don't know why I thought it'd be a good idea to ask about 400 training on a distance running website. Thanks anyways people.

convert wrote:

Shorter, faster, more rest. Duh. 300s in 36-40sec. well for a decent 400 runner, probably anything than an 800 elite guy would do, just much shorter and slightly faster. I'm not a coach and i'm sure it's obvious. Ask a sprint coach I suppose.

Sprints not my area but 400m training is nothing like 800m training

An 800m runner is still training similar to a distance runner

A 400m is training like a sprinter. well you are a sprinter

400m do barely any mileage. Even if jogging its usually for a warm up. If you want to keep doing longer race as well you will need to keep some of your original training though

then:

gous upto about 8

Like in distance running do a toned down version of what the elites are doing

You are the one who will fail, if you don't get a coach.

Yeah check out those links above to Clyde Hart's training methods. And here is some more from the USATF website:

http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/index.asp

I've just started getting back into the 400 at 30 years old. I'm still very early in my training and haven't even really done any track workouts yet, but starting next week I'm going to try and use Hart's methods as a foundation for my training. Granted, he trains elite 400 guys and I'm not elite, but I figure if I want to do my best, Hart knows the 400.

What is your best workout this year? Are you a (sub 50) 400 meter runner?

I run the 400m and 800m...They call me El Caballo

53.5/400runner wrote:

What is your best workout this year? Are you a (sub 50) 400 meter runner?

Are you asking me or the OP?

If you're asking me, no I'm not sub-50. I was in college, but that was 8 years and 40 pounds ago. My goal this time around is 51.50. I just started back about two weeks ago, and so far I've basically just been running around my neighborhood doing fartleks and what not trying to drop weight and get used to running again. Sometimes when I get done jogging 2-3 miles I'll do some hill sprints on the street in front of my house. The other day I did an interval workout at a local lake (marked every 200m). I did 800, 600, 400, 200, 200. I didn't time myself though. It was more effort based.

Anyways, I'll probably start doing actual timed workouts next week. First thing I need to do actually run under 60 before I start worrying about 51 though, haha.

Thanks for the serious posts. I'm not really looking for training advice or a coach, as I stated in my first post. I'm looking to see what people have actually done for training (not elites) and what kinds of times they were running in the peak season. For instance, what does a 47.0 guy do from august until december? I'm not a 47.0 guy, but I hope to be come may.

400 specialist wrote:

I'm not really looking for training advice or a coach, as I stated in my first post. I'm looking to see what people have actually done for training (not elites).

Do you here your self, you should go back over your post

Yes I do "here" myself. I want to know FIRSTHAND workouts that YOU people have done. I already know what clyde hart and michael johnson did because I've read a lot of their stuff. What I'm looking for is typical college periodization for 400 meter runners in the 47.0-49.0 range.

First, if you're not rolling 49s right out of the gate, you are never going to see 47.x. I was a high school basketball player who came to track at a small college my junior year. Off some random weight work and intramural basketball I ran 53.0 for my first 440. The following year after probably 35 mpw basework, more intramural basketball and some running-specific weight work I ran fairly consistently in the 50.1-50.5 range. Improving more than about 2.5 secs from your basic fit 400 time is very unlikely. As mentioned above, the best source for workouts is Clyde Hart's program. As I remember, he was having his runners do higher volumes of 200s at slightly slower speeds, e.g. 16x200 at about 25.0 with a couple of minutes rest between each one. My coach favored 330s. We used to frequently do sets of 6-10 330s at 39.0 with three minutes easy jog between each one.

I'm a 400 meter runner turned miler. I ran it in 8th grade and had one superhuman performance the last meet of the season were i ran 53 to beat a kid i had never come within a second of by 3 seconds. I have no idea how but for the first half of the season i did sprint workouts and the last half distance workouts. I went from having no kick and running equal 30 second splits with a 15 second last 100 to running the last 100 in 12.5 (50 second pace) not sure what my 200 splits were but i think it was about 27.x/25.x. I'm pretty sure those distance workouts helped me a lot after i got more in tune with my body and such. Funny thing was my kick started getting faster over races, it went from about 15 second last 100 to 14.25 or so, then 13 high, then 12.5, and nobody noticed how much i was speeding up until the 53.

If you were running negative splits you weren't performing anywhere near your ability.

Monday- Speed work (60's, 80') + Weights

Tuesday- Long Intervals (500's, 600's)

Wednesday- Active Recovery + weights

Thursday- Short Intervals (150's 200's)

Friday- Hills, Circuits + weights

Saturday- off

Sunday- "long" run for sprinters (30 min)

hope this helps