400 metres Training

As an athlete and coach I have, over the years, developed a number of training programs to develop the athletic abilities of myself and the athletes I have worked with. As many coaches will tell you, and quite rightly so, a training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs a single program suitable for all athletes is not possible.

What I have attempted to do is to provide an insight into a season's training program for a senior/veteran athlete competing in the 400 metres. This program will require modification to meet your or your athlete's needs and should be reviewed in conjunction with the information on the planning page. If the athlete is under 18 years of age then I do recommend that you read the page on coaching young athletes.

Prior to starting any training program it is recommend that the athlete has a medical examination to ensure it is safe for him/her to do so.

Overview of the Training Program

The seasons training plan is based on six phases where each phase comprises of a repeated four week program. The work load in the first three weeks of the four week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:

* Build you up to a level of fitness (3 weeks)
* Test, recovery and adjustment of the training program (1 week)
* Build you up to higher level of fitness (3 weeks)
* Test, recovery and adjustment of the training program (1 week)
* Build you up to an even higher level of fitness (3 weeks)
* and so on

Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four week cycle to address any limitations.

The content and quantity of training in each week and phase will depend on many factors. The Planning page provides an insight into the process of data gathering and preparing training programs
Example Training Plan & Programs

The objective of each phase, with links to examples of a season's training plan and four week training programs for phases 1, 2 and 3, are as follows:

* Training Plan - General overview of the season by phases
* Phase 1 - General development of strength, mobility, endurance and basic technique
* Phase 2 - Development of specific fitness and advanced technical skills
* Phase 3 - Competition experience - achievement of qualification times for main competition
* Phase 4 - Adjustment of technical model, preparation for the main competition
* Phase 5 - Competition experience and achievement of outdoor objectives
* Phase 6 - Active recovery - planning preparation for next season

The content of the four week programs in phases four and five depends very much on the athletes progress and competition races. Your aim in these phases is to address any limitations the athlete may have in order to bring him/her to a peak of performance for the major competition in phase five.
Specific Training

In the specific training phases you will see that you run at three different paces - race pace, 10% faster than race pace and 10% slower than race pace. To do this you have to decide on a realistic target time for your 400 metres in phase five. The use of appropriate tests in week four of the training plan can be used to determine if your target time needs adjustment and accordingly the session times on your training plan.

What are the objectives of running at these three different paces ?

* 10% faster than 400 metres pace - to improve leg speed and the ability to pick 'it up' in a race - specific endurance sessions would involve maximum distances of 200 metres in a single repetition with 5-10 min recoveries
* 400 metres race pace - to improve VO2 max and resistance to fatigue and train the body to operate at the required 400 metres pace- specific endurance sessions would involve maximum distances of 300 metres in a single repetition with 2-3 min recovery
* 10% slower than race pace - to improve lactic threshold and teach you to function for longer periods - helps when there is a number of heats before the final - specific endurance sessions would involve maximum distances of 500 metres in a single repetition with 30-90 seconds recoveries

400 metres Race Pace

Your potential 400 metre time can be predicted from your personal best (PB) for the 100 metres. To determine your 400 metre time and the pace for each 100 metres of the 400 metre race visit the 400 metres pace page.
400 metres Race Focus

* Start and first 100 metres: Fast start is important; maintain a good relaxed rhythm round the bend staying close to the line
* Second 100 metres: Maintain speed and rhythm with a fast cadence - focus on fast feet to maintain concentration on the back straight
* Third 100 metres: Stay close to the line, concentrate on maintaining rhythm and drive the arms faster going into the final part of the bend
* Final 100 metres: Maintain momentum and fast arm action, drive and sprint right through to the finish

400 metres Suitability

Take the your best 200 metres time and double it - subtract the result from your best 400 metres time. Suitability to 400 metres racing:

* below 4 seconds - excellent
* 4 to 5 seconds - average
* above 5 seconds - poor

Training Activities

The following are links to the appropriate page for the activities identified on the training programs.

* Circuit Training
* Conditioning Leg
* Conditioning Lower leg
* Conditioning Upper Body
* Evaluation Tests
* Plyometrics
* Stretching Exercises
* Warm up and warm down
* Weight Training

Training Pace

The pace indicated for the sessions is in terms of percentage of a distance pb. e.g. 3 x 500 metres in tpb+5%. If the athlete has a target personal best (tpb) of 48.0 seconds for the 400 metres then running at tpb+5% pace would require the athlete to complete the 400 metres in 50.5 seconds, (48 ÷ 0.95) so the 500 metres should be completed in 63 seconds. Remember to use the athlete's tpb for this coming season otherwise all that the training will do is maintain their current pb.
Training Pace Calculator

Enter the session distance, the session intensity, your Target PB (TBP) for the session intensity distance, and then select the 'Calculate' button.
The session distance is metres
The session intensity is metre pace %
The TPB for the session intensity distance is seconds
The time for the session distance is seconds
Evaluation Tests

The following evaluation tests can be used to monitor the sprint athlete's development:

* 10 stride testfor 100 metres and 200 metres athletes
* 30 metre acceleration test for 100 metres and 200 metres athletes
* 400 metres Control tests for 400 metres athletes
* 400 metres Drop off test for 100 metres and 200 metres athletes
* 60 metre speed test for 100 metres and 200 metres athletes
* Balke VO2 max test for endurance
* Cooper VO2 max test for endurance
* Flying 30 metres speed test for 100 metres and 200 metres athletes
* Harvard step test - measure of cadiovascular fitness
* LAS (Lactic vs Speed ) Test - specific to 400 metres runners
* Leg Elastic Strength test
* McCloy Physical Fitness test
* Quadrathon an excellent all round test.
* Queens College Step Test - measure of cadiovascular fitness
* RAST - Running-based Anaerobic Sprint Test
* Standing Long Jump test
* Strength test - upper body (Bench Press)
* Strength test - lower body (Leg Press)
* Sit Ups test - abdominal strength
* Sit and Reach test - lower back and hamstring test
* Vertical Jump test

Sprint Time Predictors

Based on test results it is possible to predict potential times for a sprint event. The available sprint time predictors are:

* Pacing the 400 metres
* Predict your 400 metre time based on your current 40 yard (36.6 metres time
* Predict your 200 metre and 400 metre times based on your current 150 metre or 300 metre time

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

* Running Economy
* Sprint Block Settings
* Sprint Leg Drills
* Sprint Relay
* Sprint Starts
* Sprinting
* Sprint Technique Drills
* Sprint Technique Photo Sequence
* Training Programs

Associated Web Sites

The following web sites contain more information on this topic:

* None at present

Associated Journals and Books

The following journals and books contain more information on this topic:

* Athletics Coach - Vol 23 No 1 - pages 33 to 52
* Sprinting and Hurdling - Peter Warden - ISBN 185224 2994
* Sprints and Relays - Frank Dick - ISBN 085134 0822
* Sports Speed - G Dintiman, B Ward, T Tellez - ISBN 088011 6072
* Explosive Power and Strength - D A Chu - ISBN 087322 6437
* The complete Guide to Sports Nutrition - Anita Bean - ISBN 07136 3605X
* Peak Performance - Issue 29, page 4
* Peak Performance - Issue 134, page 4
* Successful Coaching - Issue 16, page 10
* The Coach - Issue 21, page 22