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My main track event is the 400 meters. I'm hoping to improve it to 56 seconds by the time track season begins. My 100 meter time is 13.02 seconds. Someone please help.

Thanks in advance.

Dennis

A 400 meter runner trains with a combination of short, fast intervals and longer intervals run at a gradually accelerating race pace. The total training distance for an interval workout is from 2-1/2 to 3 times the racing distance.

A 400 runner has the speed of a 200 runner but must add the strength to continue the pace, combined with the ability to relax while running at nearly top speed.

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.

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.

Sample workouts for the 400 meters:

1 Day’s Workout:
20-60 meters, 3 to 4 repetitions, 3 to 4 sets, 80-120 meters total distance per set, 400-600 meters total distance per session

1 Day’s Workout:
100 meters, 2 to 3 repetitions, 2 to 3 sets, 100-300 meters total distance per set, 400-900 meters total distance per session

1 Day’s Workout:
150 meters, 2 to 5 repetitions, 2 to 3 sets, 300 meters total distance per set, 300-1200 meters total distance per session

1 Day’s Workout:
200 meters, 1 to 5 repetitions, 1 set, 200-1000 meters total distance per session

1 Day’s Workout:
275 meters, 1 to 5 repetitions, 1 set, 275-1375 meters total distance per session

1 Day’s Workout:
300 meters, 1 to 5 repetitions, 1 set, 300-1500 meters total distance per session

1 Day’s Workout:
350 meters, 1 to 4 repetitions, 1 set, 350-1400 meters total distance per session

1 Day’s Workout:
400 meters, 1 to 4 repetitions, 1 set, 400-1600 meters total distance per session

1 Day’s Workout:
500 meters, 1 to 4 repetitions, 1 set, 500-2000 meters total distance per session

1 Day’s Workout:
600 meters, 1 to 4 repetitions, 1 set, 600-2400 meters total distance per session

Hello,

I just did a 300m indoor in 42.13 masters 55 -60 years,
This season i did outdoors 26.6/200m- 41.34/300m- 58.5/400m - 2.18/800m. I did more power room sessions to gain more strenght, but til now i see not so great gain in my results in pure speed.
Maybe its due long forest jogs, with plyo's and light hill work, that my speed is fallen down.
Normally its wintertime here and my bioritmic is then doing longer work, instead of speed work. Mussels are too cold to exaggerate in pure speed training, altought lots of people can manage this event .
Of course you need a good accommodation to train insight, indoor and that's what we miss here. So maybe its better to change again and follow the seasons. Whats your experience with speed and colder weather conditions ?