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What workouts do you need to do if you run a 54 second 400m and want to get down to 50 seconds flat?

Thanks,
Savino

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

Coach Payan
www.CoachesEducation.com

Savino wrote:What workouts do you need to do if you run a 54 second 400m and want to get down to 50 seconds flat?

Thanks,
Savino

Can you give an example of a week's workout?

If your goal is 50 seconds in the 400 meters, break the race into segments. The first 200 meters is run in 24 seconds and the second 200 meters is run in 26 seconds. The differential between the first and second 200 meters is 2 seconds. In order to run 50 seconds, the projected 200-meter best is 22.80. The differential of the first 200 meters and the 200-meter best is 1.20 seconds and your 300-meter split is 36.74. The projected 100-meter best is 11.38 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 50 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 50 seconds:

Run the first 100 meters in 12.24 seconds, which is 93% of the 100 meter best.
Run the second 100 meters in 11.76 seconds, which is 97% of the 100 meter best.
Run the third 100 meters in 12.74 seconds, which is 88% of the 100 meter best.
Run the fourth 100 meters in 13.26 seconds, which is 85% of the 100 meter best.

Warm-up:
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
2x500
3x300
2x200

Tuesday
10x200

Wednesday
3x350
3x200

Thursday
1x400
1x300
1x200
1x300
1x400
6x100 strides

Friday
12x200
15x60

Weight training and plyometrics:
Three days a week the first two months. Two days a week after two months. In the latter part of the competitive season, weight train one day 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
Technique
Speed
Plyometrics
Strength

Coach Payan
www.CoachesEducation.com