training for 400 metres

7/24/2019 Training for 400 Metres

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400 Metre Trainingby Ron Parker

Training a sprinter for the 400m race is not as easy as it may appear. The 400m sprinter must be trained inall three energy systems, particularly the Glycolitic energy system. This requires knowledge of how to trainthe Glycolitic system and how to schedule recovery times from the workouts. The coach must alsoschedule training for the Phosphagen and Aerobic energy systems and appropriate recovery times.

A successful 400m training plan must incorporate training for the following attributes: Endurance, Speed,Speed Endurance, Strength, Power, Skill, Flexibility and Mental training.

For the sake of brevity, however, this article will focus on only training the glycolitic energy system withspeed endurance training. Themost importantaspect of glycolitic training is training the glycoliticcapacity of the athleteduring the winter season on the track. UsingSpeed Endurance 2training withtotal training distances over 3000m on the track increases the capacity of the athlete to maintain speedduring races up to 800m and also increases the capacity of the athlete to repeat races of 400m during thesame competition. These glycolitic capacity workouts are the foundation of 400m training and must bedone using training distances of 300m to 1000m with work:rest intervals between 1:2 and 1:3. For an8x400m training session the rests would be 2.5 minutes long and would be done walking, often consuming

water during the rest.

The next most important aspect of training the 400m sprinter isSpecial Endurance trainingdone nearrace pace to adapt the sprinter to racing performance. Rest intervals are much longer (1:10 work:rest ratio)and the pace is much faster than the Speed Endurance 2 workouts. These workouts train the glycoliticpower and the neural systems.

The training microcycles below are those followed by a 400m sprinter during one year of training in theirfourth year of training specifically for the eventtraining once per day(Junior age).

Training Microcycles (7 days)

MonthYTP Period Monday Tuesday Wednesday Thursday Friday Saturday Sunday

OctoberGeneralPreparation

Weights Rest Hill sprints Weights Rest Speed Endurance1

Endurance

DecemberGeneralPreparation

Weights Indoor Power SpeedEndurance 2

Weights Rest Speed Endurance1

Endurance

SpeedFebruarySpecificPreparation

Weights Indoor Power SpeedEndurance 2

Weights Rest

Special Endurance

Endurance

SpeedAprilPre-Competitive

Weights Speed SpeedEndurance 2

Weights Rest

Special Endurance

Endurance

SpeedJunePre-Comp,Competitive

Weights Speed SpeedEndurance 1

Temporecovery

Rest

Special Endurance

Endurancerecovery

AM-RecoveryJulyCompetitive PM-Weights

Speed SpeedEndurance 1

Temporecovery

Rest Compete Compete

Definitions

Endurance E 3000m plus 1 to 2 reps 3000m to 8000m 2:1 work/rest ratio

Speed Endurance 1 SE1 100m to 300m interval runs 5 to 10 reps 1000m to 1800m 1:3 work/rest ratio

Speed Endurance 2 SE2 400m to 700m interval runs 4 to 8 reps 2000m to 3200m 1:2 work/rest ratio

Special Endurance SpE 150m to 400m interval runs 1 to 3 reps 150m to 1200m 8-10 minutes rest

Speed Sp 30m to 80m interval sprints 3 to 8 reps 100m to 250m 3 minutes rest

Power P Hills, stairs, med ball, plyos variable variable 3 minutes rest


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On the following pages are the tables of the Speed Endurance and Special Endurance workouts followedby the 400m sprinter. Not included are the Endurance, Strength, Power, Skill, Flexibility and Speedworkouts that the athlete also followed. In addition are the volume and speed of the workouts on twographs speed endurance and special endurance. These are supplemented by the pace tables used toprepare the workouts plus an article on how the energy systems are trained and the energy systemcomponents for each event in athletics.

Track workouts for 56 sec 400m

Month Week Day 1 Speed Endurance

Workout Total Rest Time Pace

table

November 2 4x600m 2400m 3.5 min 2:12.0 83

3 7x400m 2800m 2.5 min 1:23.5 83

4 6x500m 3000m 3.0 min 1:47.0 83

December 1 8x400m 3200m 2.5 min 1:21.0 81

2 5x600m 3000m 3.5 min 2:15.0 85

3 6x500m 3000m 3.0 min 1:45.5 84

4 8x300m 2400m 2.0 min 55.3 77January 1 5x500m 2500m 3.0 min 1:37.0 75

2 6x300m 1800m 2.0 min 54.8 75

3 8x300m 2400m 2.0 min 55.6 77

4 8x200m 1600m 1.5 min 35.5 775 4/5/6/5/400m 2400m 2/2.5/3 77/1:32/2:12 77

February 1 5x300m 1500m 2.0 min 54.0 76

2 4x500m 2000m 3.0 min 1:38.0 76

3 6x400m 2400m 2.5 min 75.6 76

4 3/4/5/4/300m 1900m 2/2.5/3 54/75/1:36 74

March 1 2x600/300m 1800m 3.5 min 2:03/54 752 2x500/2x400/2x300 2400m varied 1:35/75/54 75

3 5x400m 2000m 2.5 min 73.9 74

4 2x500/300m 1600m 3.0 min 1:33/51 71

April 1 4x500m 2000m 3.0 min 1:32.0 70

2 2x500/2x400/2x200 2200m varied 1:40/1:18/34 76

3 5/4/3/200m 1400m varied 1:30/67/55/30.6 69

4 5x300m 1500m 2.0 min 52.3 72

May 1 3x200m 600m 1.5 min 28.3 62

2 3/4/5/4/300m 1900m varied 53/71/1:35 71

3 2x250m 500m 2.0 min 32.5 56

4 2/3/4/3/200m 1400m varied 29/50/69 69

5 100to200m by 20m 900m 1.0 min 12.78 to 27.96 62

June 1 5x200m 1000m 2.5 min 27.0 60

2 5x150m 750m 1.5 min 19.5 59

3 2x200m 400m 10 min 26.1/26.7 59

4 2x100/200/100m 800m varied 13.5/26.7/14 59

July 1 5x150m 1000m 1.5 min 20.0 61

2 2x100/200/100m 800m varied nt 58

3 4x200m 800m 2.0min 27.4 61

4 1x150m 150m none 18.1 56


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5 warmup none none nt

August 1 100to180m by 20m 700m varied 13.00 to 24.11 60

Month Week Day 2 Special Endurance

Workout Total Rest Time Pace

November 2 4x100/150/100 1400m 0.5 min nt

3 4x100/150/100 1400m 0.5 min nt

4 12x100m 1200m 0.5 min nt

December 1 4x150/100/150 1600m 0.5 min nt

2 4x150/100/150 1600m 0.5 min nt

3 12x150m 1800m 0.5 min nt

4 3x250m 1800m 0.5 min 38.9 62

January 1 300/250/200m 1200m 0.5 min 46/39/29 62

2 2x300m 1200m 0.5 min 45.5/46.7 62

3 compete 1000m 0.5 min 1:37.5 600m 65

4 500/300m 800m 10 min 1:21/46.3 62

5 400/300/200m 900m 8 min 62/46/29 62

February 1 2x350m 500m 10 min 54.2/55.0 63

2 compete 36.3 300m 58

3 3x300m 900m 8 min 45.3 60

4 compete 800m 10 min 1:38.6 600m 65

March 1 350/250m 600m 10 min 53.0/37.4 61

2 2x300m 600m 10 min 43.0/43.8 58

3 350/200m 550m 10 min 52.7/29.0 60

4 2x350m 700m 10 min 53.4/53.7 61

April 1 350/250m 600m 10 min 52.5/37 59

2 3x300m 600m 10 min 44.8/45/46.6 603 compete 58.2 400m 58

4 300/200m 500m 10 min 44.4/38 hurdles 71

May 1 300/250m 550m 10 min 43/36.6 58

2 3x200m 600m 8 min 26.1/26.4/27.2 59

3 compete 56.75 400m 57

4 300/200m 500m 10 min 42.2/26.8 56

5 compete 58.08 400m 58

June 1 300/200m 500m 10 min 41.3/26.4 55

2 compete 56.80 400m 57

3 compete 56.95 400m 574 compete 61.85 400mH 62

July 1 300/200m 500m 10 min 40.9/26.8 55

2 compete 56.53 400m 57

3 150/300m 450m 10 min 18.8/41.5 55

4 compete 60.92 400mH 61

5 compete 55.88 400m 56

August 1 compete 55.80 400m 56


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Day 1 Speed Endurance training

Volume vs Pace

0

10

20

30

40

50

60

70

80

90

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37

Weeks

Pace table 400m

Volume (x100m)

Day 2 Special Endurance training and competition

Volume vs Pace

0

10

20

30

40

50

60

70

1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37

Weeks

Pace table 400m

Volume (x100m)

400m Pace Tables for Glycolitic (Anaerobic Alactic)Running Workouts

Distance Time Time Time Time Time Time Time Time Time Time Time Time Time Time Time

Pace for400m 86 83 80 77 74 71 68 65 62 59 56 53 50 47 44

700m 2:30 2:25 2:20 2:15 2:10

600m 2:09 2:05 2:00 1:56 1:51 1:47 1:42 1:38 1:33 1:29 1:24 1:19 1:15

500m 1:47 1:44 1:40 1:36 1:33 1:29 1:25 1:21 1:18 1:14 1:10 1:06 1:03 59 55400m 1:26 1:23 1:20 1:17 1:14 1:11 1:08 1:05 1:02 59 56 53 50 47 44

350m 1:15 1:13 1:10 1:07 1:05 1:02 59.5 56.9 54.3 51.6 49 46.4 43.8 41.1 39.5

300m 1:02 1:00 57.8 55.5 53.2 51 48.8 46.5 44.2 42 39.8 37.5 35.3 33

250m 50 48.2 46.3 44.4 42.5 40.7 38.8 36.9 35 33.2 31.3 29.4 27.5

200m 40 38.5 37 35.5 34 32.5 31 29.5 28 26.5 25 23.5 22150m 28.9 27.8 26.6 25.5 24.4 23.3 22.1 21 19.9 18.8 17.6 16.5

100m 19.3 18.5 17.7 17 16.3 15.5 14.8 14 13.3 12.5 11.7 11


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Distance Time Time Time Time Time Time Time Time Time Time Time Time Time

Pace for 400m 86 83 80 77 74 71 68 65 62 59 56 53 50

700m 2:30 2:25 2:20 2:15 2:10

600m 2:09 2:05 2:00 1:56 1:51 1:47 1:42 1:38 1:33 1:29 1:24 1:19

500m 1:47 1:44 1:40 1:36 1:33 1:29 1:25 1:21 1:18 1:14 1:10 1:06 1:03

400m 1:26 1:23 1:20 1:17 1:14 1:11 1:08 1:05 1:02 59 56 53 50

350m 1:14 1:11 1:08 1:06 1:03 1:01 58.2 55.6 53.0 50.3 47.7 45.1

300m 1:02 1:00 57.8 55.5 53.2 51 48.8 46.5 44.2 42 39.8 37.5

250m 51.0 49.1 47.2 45.3 43.4 41.6 39.7 37.8 36.0 33.9 32.2200m 40 38.5 37 35.5 34 32.5 31 29.5 28 26.5 25

150m 29.5 28.4 27.2 26.1 25.0 23.9 22.7 21.6 20.5 19.3

100m 19.3 18.5 17.7 17 16.3 15.5 14.8 14 13.3 12.5

The tables preceding are used for calculating the pace for running Glycolitic Power and Capacity workouts.The work:restratios to be used are: 1:3 to 1:4 for powerand 1:3 to 1:2 for capacity. The rest intervalmust be active with either walking (2.5 minutes minus) or walk/jog (3.0 minutes plus).

The pace to be achieved is faster as the distance run is reduced. Thediagonalsare for Speed Enduranceworkouts and the coloursare coordinated to designate pace for each level aimed for. An athlete able torun a workout of 6x400mat a 74second 400m pace (1:14) would be expected to do an8x300mworkout at

a 53second pace for each 300 (71sec-400m) or a4x600mworkout at 2:00minute pace. The rest intervalfor these capacity workouts should be 2.5 minutes for the 6x400m, 2.0 minutes for the 8x300m and 3.5minutes for the 4x600m. The vertical columnsare for the Special Enduranceworkouts.

These tables can also be used for Aerobic Power workouts.

training for 400 metres

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