The Art of training

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The Art of training Racing the 400m.
Ken Harnden Florida State University Mens Sprin
ts and Hurdles
2006 Outdoor National Champions
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What do we need to be a 400m runner?

• Speed
• Endurance
• Mental toughness
• Explosion
• Speed endurance
• Planning
• Persistence

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Types of 400m runner.

• Establish what the athlete is then work on
  weaknesses.
  
• 200/400
• 400/800
• 400/400ih
• 4x400m

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Training Phases

• Fall training or base training, two six week
  cycles
  
• Spring training, during the Indoor Outdoor
  season
  
• Peaking for major competition

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First cycle

• General conditioning
• On grass ( light impact)
• Plyo. work
• Two or three days in weight room
• General drill work

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First Cycle

• Sample week
• Monday 2 sets 4 figure 8s on grass. 250m-300m,
  with 90-120 seconds recovery. (grass)
  
• Tuesday 6-12 stadiums (84 rows), with 4-6 ramps
• Wednesday Jog and stride, cold tub. Prehab. or
  rehab day. (grass)
  
• Thursday Speed improvement day, tape drill, sled
  pulls, high knees on dots, rotary drills
  
• Friday Plyometric day, hurdle maze, single leg
  bounding, depth jumps
  
• Saturday 6-10 hills, 250m-300m (grass)

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Cycle Two

• Moving into more event specific base training
• Grass work at least two days per week
• Plyometric work
• Interval work on grass
• Two days in weight room(mon/thur or tue/fri)

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Cycle Two

• Sample week
• Monday 2 sets 4x300m 90 sec rec. Pace 45.
  (grass)
  
• Tuesday 6-12 stadiums (84 rows), with 4-6 ramps
• Wednesday Jog, movement warm-up, hurdle drills,
  4-8 strides, cold tub
  
• Thursday Speed improvement day, tape drill, sled
  pulls, high knees on dots, rotary drills
  
• Friday 6x200m, rec. jog across field in 90 sec.
  Pace 30 (grass)
  
• Saturday 6-10 hills, 250m-300m. (grass)

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Competition Cycle

• Duration time 6 weeks
• Goal two training workouts per week(three if you
  include the comp day), one technique dayi.e.
  starts, speed improvement
  
• Lifting twice per week
• Race simulation/back to back workouts(rounds)

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Cycle Three

• Sample week
• Monday 2 sets 300/200 with 2 min. rest jog
  across field, example pace 35/24 12-15 min
  between sets, weights
  
• Tuesday 4x200m jog 100/walk 100 rec pace 17.5
  Weights
  
• Wednesday 7x100 jog back 50, 1,3,5,7 hard, 2,4,6
  easy
  
• Thursday Block starts, light speed, 2/3 x 150m.
• Friday travel day, jog stride, mental
  preparation
  
• Saturday competition
• Sunday Training room, cold tub, rehab etc.

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Speed Improvement

• 30-30-30 drill
• High knee drill on dots
• Sled pulls
• Heel to butt with small hurdles

• A skip
• B skip
• Tape Drills
• Seated arm drill

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Tape drill.
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Breaking Down the 400

• 3 Phrases
• Phase 1 (Start to 100 M)
• Phase 2 (100 M to 250 M)
• Phase 3 (250 M to 400 M)

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First 100 Meters

• Start
• Block alignment
• Drive Phase
• Explosive Energy v. Endurance Energy
• Lane Position
• Use of other athletes to run off.

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100 -250

• Transition of energy phase
• Relaxation Phase
• Speed Maintenance
• 200 Split v. 200 Open PR
• Use of Second Turn
• Building Finish

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250 - 400

• Season Progression v. Final Phase Length
• Use of final curve (slingshot)
• Form
• Running / Body Position
• Technique
• Arms, Shoulders, Head, Hand, Hips

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Sample workouts

• 6x200m, jog across field rec. Pace28
• 300/200, jog across field/2 min rec. Pace 35/24
• 4x200m, jog100m/walk 100m rec. Pace 25
• 200/400/200/200, 90 sec rec. Pace 28/56/29/29

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Off Season Training

• Become technically efficient and strong in the
  Clean, Snatch, Squat, Lunge
  
• Train the core(abs,low back,hips) through use of
  med ball and stability ball circuits
  
• Use the off season to perfect any deficiencies
  and imbalances individually with each athlete
  

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In Season Training

• A lot of the same exercises used, just done in a
  different fashion
  
• The Snatch Clean are still focused while the
  Lunge Step Up replace the squat as the major
  leg strengthening lift
  
• As the season progresses workouts become almost
  pre-hab in nature, making sure the athlete works
  out through a full range of motion explosively
  
• Workout should not be so hard as to take focus
  off the track. Speed, technique, and precision
  on the Track are number one priority
  
• Core is still trained through the use of Medicine
  balls and Stability Balls