Clyde Hart, Head Track and Field
Coach
Baylor University
Waco, Texas
Introduction The 400 meter dash is
an endurance sprint incorporating the speed of the sprinter and the endurance
of the half miler. It is considered by many to be one of the most demanding and
grueling of competitive events. Usually the 400 meter runner will fall into two
distinct categories--sprinter types and half-miler types. Both of these types
have had their share of success over the years. Occasionally you will find an
athlete who possesses some characteristics of both the sprinter and half miler.
Michael Johnson, a former Baylor
University and World Champion in both the 200 and 400 meters, is a prime
example of the sprinter type 400 runner. However, he has developed his strength
and endurance over the years to the level now that he can better maintain his
superior speed over a longer distance than his competitors.
Technique The ability to distribute
one's speed and energies in the most efficient manner over the total racing
distance becomes the primary concern in reaching success in the 400 meter dash.
No one is capable of running the 400 meters from start to finish all out. Good
pace judgment in effort and distribution is a must. Remember, the 400 meters is
not a full sprint. Speed at 100 and 200 meters can be a tremendous advantage to
the 400 meter runners but only if they learn to distribute these energies
properly. Generally the outstanding 400 meter runner will have approximately a
one second deferential between their best open 200 meters and the time it takes
them to run the first 200 meters of the 400 meter dash. The less experienced
400 meter runner should have approximately a two-second deferential. A good
formula for predicting the potential 400 meter time for 200 meter runners,
providing they are willing to train and to give all they can to become a top
400 meter runner, would be to double the time of their best open 200 meters
then add 3.5 seconds to this. It is obvious that the sprinter type has the
advantage through the early stages of the 400 meters; however, if they are not
trained properly, this advantage can melt away in a hurry toward the end of the
race. The half-miler type will definitely have an advantage from the 300 meters
mark on into the finish. The main reason we are seeing more of the sprinter
type succeed in the 400 meters today is largely due to the fact that we are
able to develo-p "stamina and endurance more effectively than we can
increase the sprinting abilities of the middledistance runner.
Training The 400 meters is an
oxygen-deficient event. This means that the level of oxygen absorption is below
that which is necessary to supply the ATP (adenosine triphosphate) requirement.
The energy used during the 400 meter run is derived from the breakdown of high
energy phosphate compounds and from the splitting of glycogen to lactic acid. This
event will rely primarily on two anaerobic systems--the ATP-PC and lactic acid
systems. Physiologists have not found a good way to measure anaerobic power,
and this makes it very difficult to know if one is increasing the anaerobic
reserves or not. We must rely on what we have learned from the physiologists
concerning the components of fatigue during the running of the 400 meter dash. This
gives us input concerning the types of stress that we must deal with during
both the 400 meter training sessions and competition.
Proper training will help the
athlete learn to deal with the stress that they will face toward the end of the
400 meter run. We know that severe exercising imposes great stress on the body,
and it must learn to adapt to this stress or it will break down. We also know
that when the body is gradually.put under stress, it will do whatever is
necessary for its own well being to adjust to this new environment. When an
organism is conditioned to the stress of athletic competition, it will be able
to perform in that environment when called upon.
Training Segments The training year
of the 400 meter runner will be divided into four segments:
a) Off Season (Summer and
Falk-September through December) b) Early competitive Season (January-
February) c) Mid Season (March-April) d) Late Season (May-June)
Based on the demands of the 400
meter event, the following training workouts are recommended in varying degrees
of emphasis during the training year. The time frame that each workout is used
in the course of the training year is of vital importance. To derive the most
from any training program, the runner must pay close attention to the proper
introduction of a specific workout.
Types of Workouts
1. Speed Endurance This is running
where the runner incurs a high oxygen debt, and there is a definite lactic acid
buildup. This workout is vital to good 400 meter running. Distances that are
run can vary from 100 to 600 meters. Number of repetitions is figured by
multiplying the race distance 2 1/2 times; in this case this would be about
1000 meters. The recovery period will usually be around 10 minutes - this is to
give the runner almost full recovery so that there will be quality in the runs.
This drill is designed to help the lactic acid energy systems.
Examples of Speed Endurance Workouts
a) 10 x 100 5-10 minutes rest
b) 6 x 150 5-10 minutes rest
c) 5 x 200 10 minutes rest
d) 4 x 300 10 minutes rest
e) 3 x 350 10 minutes rest
f) 2 x 450 minutes 10 minutes rest
2. Tempo Endurance This aerobic
workout will pay great dividends for 400 meter runners. Not only will it help
them to increase their oxygen uptake, which will help to shorten their recovery
time, but also it will aid them in being able to accomplish more and longer
workouts. This workout, since the runs are done at a slower pace, will help the
runners learn rhythm; and as the workout suggests, tempo. Another vital
byproduct of this workout is that it will also help to train the body to
increase production of phosphate, which is a primary energy source. The
emphasis in the workout should be on quantity and not on quality as is true in
the aforementioned speed endurance workouts. The rest factor is generally kept
short-usually 2 to 3 minutes.
Examples of Tempo Endurance Workouts
a) 8 x 200 2 minutes rest
b) 6 x 300 2 minutes rest
c) 50-100-150-200-300-350 Walk same
distance for rest.
3. Strength Endurance This workout
involves activities that will last longer than 10 seconds in duration. Such
activities will include resistance running, Iong-hill running and stadium step
runs.
Examples of Strength Endurance
Workouts
a) 6 x 150 meter hill
b) 6 x 60 stadium steps
c) 6 x 15 second duration long rope
runs
4. Endurance Running This workout is
pure aerobic running. It will consist of continuous runs of 15 to 45 minutes at
a steady-state speed. Although the 400 meters only requires about 5% aerobic
running, it is important to the 400 meter runners to get a good base of aerobic
running in order that they can improve their oxygen uptake so that their
recovery time between efforts will be cut to a minimum.
Examples of Endurance Running
a) 15 minutes at steady-state speed
b) 30 minutes of fartlik running
c) 6 x 800 meters on cross country
course with 3 minutes recovery time
5. Power Speed This workout
emphasizes speed of muscle contraction. This is usually done with less than 10
repetitions and no more than 10 seconds per repetition.
Examples of Power Speed
a) short hill runs of about 60
meters
b)
10 x 30 meter harness runs
c) 10 x 10 second fast rope jumps
6. Event Running This workout does
exactly what the name implies. The runner will run different distances at a
pre-determined race strategy in order to learn to work on different aspects of
running the 400 meters. We also refer to this as segment running.
Examples of Event Workouts
a) 3 x 300 meters. First 50 meters
all out. Next 150 meters, relaxed floating action. All out on last 100 meters. All
timed and recorded.
b) 2 x 450 meters. The first 200
meters, 300 meters, 400 meters and final 50 meters are all timed and recorded.
c) 1 x 350 meters. Quality run, with
each segment run as if in the 400 race coming up.
7. Speed These workouts will vary
from distances of 30 meters to 150 meters. Work will be done at full speed
either on the straight-away or curve. Rest is usually long between runs in
order to give full recovery so that we might receive quality performances. Relay
hand-off work will count as doing speed workouts.
Example of Speed Drills
a)
6 x 40 meter starts
b)
6 x 60 meter flying starts
c) 6 x sprint relay hand-offs 60
meters
8. Strength Strength workouts
consist of both general and specific strength development. Our general strength
development is done through the traditional weightlifting programs of both free
weights and machines. We also recommend the use of plyometric drills to give us
our specific weight work.
Examples of Strength Training
a) 30 minute traditional
weightlifting workout (1 set 13 reps)
b) Explosive jumps for the
development of starting power and acceleration
c) 3 sets of 10 hops each leg
d) fast 50 meter bounding runs with
bar bell.
The following chart indicates the
percentage of emphasis to be placed on the above
listed workouts.
Percentage of Emphasis Chart For
Workouts
Types of Workouts Fall Early Mid
Late
Speed Endurance 75 90 100 100
Tempo Endurance 100 100 100 75
Strength Endurance 100 90 80 70
Endurance Running 100 20 10 5
Power Speed 20 60 70 80
Event Runs 25 90 100 100
Power Speed 20 60 70 80
Strength 100 100 100 100
Emphasis is given in terms of % of
use recommended for each workout in relation to each segment of the training
year
400 Meters
Sample Workouts
1. Fall (September through December)
Monday 1. Warm-up: 1 mile cross
country run
2. Flexibility exercises
3. 2 x 600 Speed 60 sec. 400/ rest
15 minutes
4. 3 x 300 Speed 50 sec./rest 1
minute
5. 3 x 300 Speed 40 sec./rest 5
minutes
6. Cool down: 1 mile cross country
run
7. Weights
Tuesday 1 . Warm-up: 1 mile cross
country run
2. Flexibility exercises
3. 10 x 200 Speed 30 sec./Rest 3
minutes
4. 6 x 150 long hill runs Speed
fast/rest, jog back
5. Cool down: 1 mile cross country
run
Wednesday 1. Warm-up: 1 mile cross
country run
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 48
sec/Rest 10 minutes
(50 fast--1 50 relaxed, 200 time 28
seconds--l 00
picked up fast-dast 50 steady and
keeping good form)
4. 3 x 200 Speed 30-29-28 sec/Rest 3
minutes
5. Cool down: 1 mile cross country
run
6. Weights
Thursday 1 . Warm-up: 1 mile cross
country run
2. Flexibility exercises
3. 600-400-200-400-600 Speed 30 sec
pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest
1 minute
5. Cool down: 1 mile cross country
run
Friday 1 . Warm-up: 1/2 mile cross
country run
2. Flexibility Exercises
3.Two mile cross country timed run
4. Weights
Saturday No organized practice,
encouraged to do 3 miles running
Sunday No organized practice,
encouraged to do 20 minute fartlek
2. Early Season (January-February)
Monday 1. Warm-up: 1 mile in and outs (100 sprint/100 walk,
3 laps, faster each lap, 4th lap run
200, 26 seconds)
2. Flexibility Exercises
3. 2 x 500 Speed 56 seconds 400/rest
15 minutes
4. 3 x 200 Speed 30-29-28
seconds/rest 3 minutes
5. 8 x 10 second rope jumps/rest 10
seconds, repeat
Tuesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 8 x 200 Speed 28 seconds rest 3
minutes
4. 6 x 150 long hills speed fast/rest
jog back
5. Weights
Wednesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 4 x 300 (Event Run) spped 42/rest
5 minutes
4. 3 x 200 Speed 30-29-28/ rest 3
minutes
5. 6 x 10 second rope resistance
runs speed f ast/rest 10 seconds.
Thursday 1. Warm-up: I mile in and
outs
2. Flexibility Exercises
3. 1 x 350 Speed fast/rest 15
minutes
4. 4 x 200 Speed 26 seconds/rest 5
minutes
5. Weights
Friday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 3 x 200 speed 30-29-28/ rest 3
minutes
4. 1600 relay hand-off work
Saturday Meet
Sunday NO organized workout,
encouraged to do some light cross country running, about 20 mins
3. Mid Season (March-April)
Monday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 2 x 450 Speed 52 seconds 400/rest
15 minutes
4. 3 x 200 Speed 28-27-26/rest 3
minutes
Tuesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 6 x 200 speed 26 seconds/rest 3
minutes
4. 5 x 20 seconds long rope
resistance runs speed slow/rest 3 minutes
5, Weights
Wednesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 4 x 300 (Event run) Speed 42
seconds/rest 5 minutes
4. 8 x 100 short hill runs speed
fast/rest walk back
5. 8 x 100 short hill runs speed
fast/rest walk back
Thursday 1 Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 3 x 200 speed 26-25-24
seconds/rest walk 200
4. 3 x 150 (build-ups) speed
slow-medium-fast/rest walk back
5. Weights
Friday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 3 x 200 speed 26 seconds/rest
walk 200
4. 1600 relay hand-offs
Saturday Meet
Sunday No organized practice,
encouraged to do some cross country running, about 20 mins
4. Late-Season (May-June)
Monday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 1 x 450 speed 50 second 400/rest
15 minutes
4. 3 x 200 speed 26-25-24
seconds/rest walk 200
Tuesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 4 x 300 speed 42/rest 5 minutes
4. 4 x 200 speed 28-27-26-25/rest 3
minutes
5. Weights
Wednesday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 1 x 320 (Quality run) speed
fast/rest 15 minutes
4. 3 x 200 speed 26-25-24
seconds/rest walk 200
5. 8 x 80 meters short hill speed
fast/rest walk back
Thursday 1. Warm-up: 1 mile in and
outs
2. Flexibility Exercises
3. 3 sets speed makers speed
fast/rest jog
(50 meter all out sprints--50 meter
swing down--50 meter
slow jog--repeat until 4 all-out
sprints are done) 3 minutes rest between sets
4. Weights
Friday 1 Warm-up: 1 mile in and outs
2. Flexibility Exercises
3. 2 x 200 speed 26 seconds/rest
walk 200
4. 1600 relay hand-offs
Saturday Meet
Sunday No organized practice,
encouraged to do a little cross country running, about 20 minutes
These workouts can be applied to all
levels of 400 meter runners, but performance times given in this sample are for
a potential 46-second quarter miler, so adjustments should be made accordingly.
400 Meter
Running Exercises
Exercise Brief Description Benef its
Season
Endless Relay Baton is kept moving,
mov- Endurance, stamina All
rest and run are controlled. and
exchange work
Australian Sprints and slow jogging
Endurance, speed All
Pursuits for total of 3 minutes and
kicking drill
Long hill 100 meters or more,
Endurance, stamina Fall/Early
slow runs and knee lift
600 meters Pace 400, pick-up
Endurance and stamina Fall/Early
last 200
500 meters Pace 400, pick-u p last
Endurance, stamina and Early/Mid
100 meters knee lift
350 meters Quality and training
Mental preparation, Early/Mid
distance, all 5.5-7 endurance and
stamina and late
second 400 time
300 meter event 200 meters slow
pace, Mental preparation Early/Mid
last 100 meters faster endurance,
running and late
efficiency
450 meters Pace 400 and pick-up
Mental preparation, Mid/late
relaxed last 50 meters endurance,
stamina and
knee lift
Short Hill Less than 100 meters
Speed, leg drive and Mid/Late
fast runs stamina
Flying Bears Repeat 100s with Speed,
strength & Mid/late
jogging running efficiency
320 meters Quality distance, add
Mental preparation, Mid/Late
10-12 seconds for 400 time speed and
running
efficiency
Speedmaker Short 50 meter sprints
Speed, strength & Mid/Late
jogging running efficiency
150 meter Build- 50 meter 1/2 speed,
50 Running efficiency, Early/Mid
ups meter 3/4 speed, 50 speed,
endurance and and late
meters near full speed mental
preparation
Competing The ideal race pattern
will be one of smooth deceleration if the runners have dispersed their energies
properly, with as little tightening up at the finish as possible. The 400 meter
runners should try to cover the first 50 meters at near top speed. At this
point they should relax the actions of the upper body while still trying to
maintain their leg speed. Their thoughts should be those of trying to settle
into the rhythm of the race and to get a feel for their competition. They
should also begin thinking about the next big effort they will make, which will
be at the 200 meter mark. They should be trained and conditioned to know that
at this point in their race plan, they will make a determined effort to
increase the actions of their arms and to begin driving and lifting their
knees, trying to resume more of a sprinting action. The runners who learn to
work this turn from the 200 to the 300 meter mark will usually find themselves
in good position to win the race. It is a controlled pickup, one that should
allow the 400 meter runner to come off the final curve even or ahead of their
opponents. During the final 100 meters of the race, the runners must learn to
stay relaxed while fighting the effects of fatigue One of the best ways to do
this is by thinking of proper running technique and good form which they have
been taught and concentrating on this.
Summary Before coaches plan their
400 meter workouts, they should ponder several concepts: (1) The basic concept
of going from quantity to quality has not changed over the past several
decades. (2) All workouts should follow a progressive pattern; you should
standardize your workouts so that speed of the running distance should
progressively be shortened and in some cases the rest factor as well. (3) The
concept of overloading is also one which pays dividends. An example of this
would be having the 400 meter runner run 2 x 600's, coming through the 400
meters at a very slow pace. As the first 400 meters time is gradually lowered
to the point that the runner has difficulty maintaining pace, the distance is
lowered. At the next distance, 500 meters, the runners will run at the same
pace through the first 400 meters as they were running at the previous
distance. The athletes will continue this workout drill until the distance is
reduced to 450 meters. This final distance will hopefully be reached by
mid-season and
will be continued to the end of the
year. It is suggested that the athletes run a single run as opposed to two runs
before a major competition. Although the runner is getting less distance,
effort is becoming greater--thus more stress is being put on the body. (4)
Another factor to consider in planning 400 meter workouts is that it takes a
hard run of around 40 seconds in order to incur a significant lactic acid
buildup. This being the case, the ideal distance for women would be 300 meters
and for men 350 meters. Most quality 400 meter runners will cover this distance
in slightly over 40 seconds, thus they are working a couple of seconds into
lactic acid buildup. By running this distance, the runner can accomplish several
of these runs in a workout session.
Finally, the coach must become
personally involved in the race strategy of the 400 meter runners and be more
than just a trainer. Time the different segments of the workout runs as well as
competitive races. Let the runners know beforehand what you expect them to come
through the 200 meters or even the 300 meters, if necessary, in order to get an
idea of what kind of pace they are keeping. Oftentimes, the race will dictate
what pace the runner will have to carry in order to be competitive, but this is
no excuse for not having the runner mentally ready to perform at a certain
level. It will give them valuable confidence if they know they have been
through different checkpoints at a certain time in practice, thus they will not
have a fear of doing this in actual competition.