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Coach,

I am a student from Algiers (Algeria), practice track and field for the fifth year with a 52.9 time in the 400m and a 23.8 time in the 200m.

I have read in the Coaches Education forum John Smith's sample program for 400m runners, but there is no full program for all the season by John Smith, just one week for two months of training. Can you give me an indication for the times that I must accomplish to get ready for running the 400m under 50 seconds and the 200m under 23 seconds or give me the complete John Smith program for 400m runners?

Sincerely,
Tarik from Algeria

Tarik:

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 100% 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 types of workouts you will have to incorporate are speed endurance, tempo endurance, hill repeats, stadium steps, continuous runs, short hill repeats, speed drills, strength training including plyometrics and weight lifting.

Coach Payan
www.CoachesEducation.com