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I have been training for about 2 months for the 400 in the outdoor season. I am in good endurance shape but my anearobic shape isn't the best. I ran my first 200 in 25 then I completely die and am only able to finish up the 400 with a 30 last 200.

I want to do workouts that improve my anearobic shape to fight the lactic acid but my coach doesn't think I should. He thinks I will peak before the regional meet and gives me workouts that mainly involve 30 minute jogs. Will doing intense workouts with the appropriate recovery affect when I peak or not? What should I be doing to prepare me to run the best possible 400 time I am capable of running? Also, will jogging 30 minutes hurt my 400 time? I hope to run between 50-51.

Thanks, Matt

You need to increase your lactate threshold. For some athletes a maximum anaerobic threshold is at about 45 seconds. Do interval runs from 450 meters to 600 meters. Shorter distances from 250m to 350m emphasize pace at greater than 400m race pace.

Your body is in a constant metabolic state. Overload it with varied distances and paces to adapt and adjust to a new lactate threshold. The 30 minute runs are good for recovery and increasing some cardiovascular endurance, but to be a better 400 runner, run at similar distances and at paces near race pace. I can expand on a weekly program if interested.

Erich Moreno

I have the same problem as Matt... my coach tells me to go on runs of up to 5 miles and that is usually my workout. When I hit the last 100m of the 400m race, I feel like I can barely move. I would like to hear some workouts that would raise my lactate threshold and help me finish stronger. Thankyou.

Speed work will not affect when you peak. A periodization plan will affect when you peak. You might want to try the following guideline.

A 400 meter projection, based on 100 meter personal record:

In the first 100 meters, run between 92-94% of your 100 meter personal record.
In the second 100 meters, run between 97-98% of your 100 meter personal record.
In the third 100 meters, run between 94-95% of your 100 meter personal record.
In the fourth 100 meters, run between 83-84% of your 100 meter personal record.

A five-mile run or a 30-minute run is challenging the aerobic system. You are working 50-60% of intensity and it is not preparing you for the 400 meter race. Continuous runs will not provide the ability to tolerate lactic acid, especially in the last 100 meters of the 400 meter race. A sprinter will use a 30-minute run to recover the day after a sprint workout.

There are many system requirements for the 400 meters. The goal in workouts is to run 90-100% intensity. Build up to this intensity. It could take months.

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

Coach Payan
www.CoachesEducation.com