400m Training
Posted: Tue Oct 21, 2003 10:03 pm
I am student athlete and specialize in 200m and 400m in Western Australia. What training methods are good for 400m?
Here are some guidelines to running the 400m.
The outstanding 400 meter runner will have approximately a one-second deferential between his best open 200 meters and the time it takes him to run the first 200 meters of the 400 meter dash. The less experienced 400 meter runner should have approximately a two-second deferential. This is one area you should concentrate on in your workouts.
A good formula for predicting the potential 400 meter time for a 200 meter runner, providing you are willing to train and to give all you can to become a top 400 meter runner, would be to double the time of your best open 200 meters then add 3.5 seconds to this.
The main reason we are seeing more of the sprinter type succeed in the 400 meters today is largely due to the fact that the 400 meter runner develops stamina and endurance more effectively.
Take 90% of your best time and use this time for the distances that you will train. Run 90-95% for shorter distances. Divide your training into four periods. Each period will be a building block. Work from quantity to quality. You will increase the intensity and work up to 90-100%. All workouts should follow a progressive pattern. This is your guideline.
You cannot start running at 90-100% in the beginning of your training program, so you have to build up to 90-100% of your best time.
The training methods you should incorporate are speed endurance, tempo endurance, hill repeats, stadium steps, continuous runs, short hill repeats, speed drills, strength training including plyometrics and weight lifting.
There are many questions, answers and workouts posted on this Speed Forum for your review.
Coach Payan
www.CoachesEducation.com