I am a quarter miler running mid to high 48s. I want to get my time down to about a 46. Is there training and conditioning I can do to get my time down?
I am also trying to find a good pre and post workout stretching routine. Can someone please help?
Quarter-Mile Conditioning
Moderator: George Payan
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
400m Workouts
If your goal is 46.00 seconds in the 400 meters, break the race into segments. The first 200 meters is run in 22.00 seconds and the second 200 meters is run in 24.00 seconds. The differential between the first and second 200 meters is 2 seconds. In order to run 46.00 seconds, the projected 200-meter best is 20.90. The differential of the first 200 meters and the 200-meter best is 1.10 seconds and your 300-meter split is 33.76. The projected 100-meter best is 10.43 seconds.
Your goal is to work toward the projected 100 and 200-meter times. As your time improves through the season, you should be capable of running faster than 46.00 seconds. Work towards your goal in workouts. If your time improves, continue to work towards your goal with consistency.
The race plan for the 400 meters in 46.00 seconds:
Run the first 100 meters in 11.22 seconds, which is 93% of the 100 meter best.
Run the second 100 meters in 10.78 seconds, which is 97% of the 100 meter best.
Run the third 100 meters in 11.76 seconds, which is 88% of the 100 meter best.
Run the fourth 100 meters in 12.24 seconds, which is 85% of the 100 meter best.
Phase 1:
Warm-up: 1 mile in and outs (100 sprint/100 walk)
The first month of training, stride 50 meters and walk 50 meters and do this for 3 laps, or jog 1 mile.
The second month, stride 100 meters and walk 100 meters and do this for 3 laps, or jog 1 mile.
The third month, stride 150 meters and walk 150 meters and do this for 3-4 laps, or jog 1 mile.
The fourth month and for the rest of the season, stride 200 meters and walk 200 meters and do this for 4 laps, or jog 1 mile.
Flexibility:
Every day for 25-30 minutes after the warm-up.
Drills:
Specific drills for hip flexor development every day after flexibility.
Accelerations:
Work on ten 10-40 meter accelerations every day. Start with 10 meters one week and add 5 meters every week until 40 meters is reached. Accelerations can be done either after drills or at the end of the workout.
Sample workout:
Monday
2x450, Run the 400 in 52 seconds, Rest 15 minutes between interval
3x200, Run the 200 in 28-27-26, Rest 3 minutes between intervals
Tuesday
6x200, Run the 200 in 26 seconds, Rest 3 minutes between intervals
Wednesday
4x300, Run the 300 in 42 seconds, Rest 5 minutes between intervals
8x100 Short hill runs, Speed fast, Rest walk back
or
3x150
6x100
1x200
Thursday
3x200, Run the 200 in 26-25-24, Rest walk 200
5x100 Build ups
Friday
3x200, Run the 200 in 26 seconds, Rest walk 200
Relay handoffs
Phase 2:
Weight training and plyometrics: Two times a week. In the latter part of the competitive season, weight train two days a week without plyometrics.
When weight training and other training are included in workouts, they are performed in the following order:
Warm-up
Flexibility
Drills
Accelerations (or at end of workout)
Technique
Speed
Weights
These workouts can be applied to all levels of 400 meter runners, but performance times given are for a potential 46-second quarter miler. Make adjustments accordingly.
Coach Payan
www.CoachesEducation.com
Your goal is to work toward the projected 100 and 200-meter times. As your time improves through the season, you should be capable of running faster than 46.00 seconds. Work towards your goal in workouts. If your time improves, continue to work towards your goal with consistency.
The race plan for the 400 meters in 46.00 seconds:
Run the first 100 meters in 11.22 seconds, which is 93% of the 100 meter best.
Run the second 100 meters in 10.78 seconds, which is 97% of the 100 meter best.
Run the third 100 meters in 11.76 seconds, which is 88% of the 100 meter best.
Run the fourth 100 meters in 12.24 seconds, which is 85% of the 100 meter best.
Phase 1:
Warm-up: 1 mile in and outs (100 sprint/100 walk)
The first month of training, stride 50 meters and walk 50 meters and do this for 3 laps, or jog 1 mile.
The second month, stride 100 meters and walk 100 meters and do this for 3 laps, or jog 1 mile.
The third month, stride 150 meters and walk 150 meters and do this for 3-4 laps, or jog 1 mile.
The fourth month and for the rest of the season, stride 200 meters and walk 200 meters and do this for 4 laps, or jog 1 mile.
Flexibility:
Every day for 25-30 minutes after the warm-up.
Drills:
Specific drills for hip flexor development every day after flexibility.
Accelerations:
Work on ten 10-40 meter accelerations every day. Start with 10 meters one week and add 5 meters every week until 40 meters is reached. Accelerations can be done either after drills or at the end of the workout.
Sample workout:
Monday
2x450, Run the 400 in 52 seconds, Rest 15 minutes between interval
3x200, Run the 200 in 28-27-26, Rest 3 minutes between intervals
Tuesday
6x200, Run the 200 in 26 seconds, Rest 3 minutes between intervals
Wednesday
4x300, Run the 300 in 42 seconds, Rest 5 minutes between intervals
8x100 Short hill runs, Speed fast, Rest walk back
or
3x150
6x100
1x200
Thursday
3x200, Run the 200 in 26-25-24, Rest walk 200
5x100 Build ups
Friday
3x200, Run the 200 in 26 seconds, Rest walk 200
Relay handoffs
Phase 2:
Weight training and plyometrics: Two times a week. In the latter part of the competitive season, weight train two days a week without plyometrics.
When weight training and other training are included in workouts, they are performed in the following order:
Warm-up
Flexibility
Drills
Accelerations (or at end of workout)
Technique
Speed
Weights
These workouts can be applied to all levels of 400 meter runners, but performance times given are for a potential 46-second quarter miler. Make adjustments accordingly.
Coach Payan
www.CoachesEducation.com