Training the 400 Runner

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Training the 400 Runner

• By Bob Stacey

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43 Seconds

• Anyone can run hard for 43 seconds, beyond that
  you have to train.

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Training Overview

• .

• Preseason Jan., Feb., Beginning of March.
• Early Competition Season end of March to the
  end of April.
• Middle of the Competition Season- End of April
  to the end of May
• Late Season Competition the last three weeks
  of the season.

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Training Continue
Preseason - More long sprints (800, 600, 500), weights (four days a week). Working more on strength endurance. Middle Season More speed work (400, 300, 200, 100 pace work), weights (two days a week). Athletes should start feeling fast.
Early Season More pace work (400, 200, 100), weights (three to four days a week). Maintaining strength and developing more speed. End of season More rest but at a faster pace (40, 50, 300, 100), weights (two days a week). Three week taper. REST!
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Sample of Early Season Work Outs

• Monday warm-up, stretch, sprint drills, 1 X
  600, 2 x 500, 3 X 400 X 5 min. CD, stretch
  Weights (1st week upper body)
• Tuesday warm-up, stretch, sprint drills, 2 x 1
  mile ( jog curves, stride out straight - a -ways)
  CD, stretch Weights (1st Week lower body).

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continue

• Wednesday warm-up, stretch, sprint drills, 4 to
  6 x 200 at 400 pace work (ex. take a 100 400
  runner 30 second pace for each 200), CD,
  stretch Weights (1st Week upper body).
• Thursday warm-up, stretch, sprint drills, curve
  runs work on running close to the inside line,
  CD Weights (1st week, lower body)
• Friday warm-up, stretch, sprint drills, fun
  relays, CD, stretch.

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Sample of Middle Season Work Outs

• Monday warm-up, stretch, sprint drills, 6 to 10
  X 400 X 4 to 5 min., CD, stretch Weights (2nd
  week upper body)
• Tuesday Meet
• Wednesday warm-up, stretch, sprint drills,
  some easy 400 runs (form running or stride outs),
  CD, stretch Weights (2nd week lower body).

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continue

• Thursday warm-up, stretch, sprint drills, 4 to
  6 X 100 (pace work ex. For 100 400 runner,
  pace 15 sec. for each 100) X 3 to 4 min., CD,
  stretch Weights (2nd Week upper body)
• Friday No practice, invitational on Saturday.

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Sample of Late Season Work-outs

• Monday (1st week of taper) warm-up, stretch,
  sprint drills, 1 X 400 x 10 min. rest, 2 X 300 (
  as close as possible to the 300 pace ex. 100
  400 runner, 45 sec. for the 300) X 10 min rest,
  CD, stretch Weights (7th Week lower body).

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continue

• Tuesday warm-up, stretch, sprint drills, 4 X
  40s, 5 X 50, 4 x 100, CD weights ( 7th week
  upper body)
• Wednesday warm-up, stretch, sprint drill, 2 X
  300 X 10 min. (400 pace work), 4 X 100 around
  track (400 pace work), CD, stretch.
• Thursday warm-up, stretch, sprint drills, work
  on relays exchange, CD, stretch.
• No practice

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2 Plus - 2 Theory

• This will give you a good idea on possible time
• Take the athletes best 200 time, add 2 seconds -
  that should be their first 200 split. Add another
  2 seconds to their first 200 split and that
  should be their second 200 split. Ex an
  athletes best 200 is 26.3, 1st 200 split should
  be around 28.3, 2nd 200 split should be around
  30.3, that would give you a 58.6 400.

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Continue

• I usually work on 2 plus 2 first with my
  athletes with the goal of having even splits as
  the athletes get stronger and more mature Ex -
  Take the 28.3 200 split and come back the 2nd 200
  in 28.3 56.6.

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Weights
Fairview High School
  Estimate your 1 rep max for the bench,
squat. Using the s below to prescribe your
workout. This will help increase your
max.   Week 1 Week 2 Week 3
Week 4 Week 5 Week 6 Week
7 10_at_50 10_at_50 10_at_50 10_at_50 10_at_50
10_at_50 10_at_50 10_at_55 8_at_50 8_at_60
8_at_67.5 8_at_75 8_at_75 5_at_65 10_at_60
8_at_60 6_at_75 6_at_76.5 6_at_80
6_at_82.5 4_at_75 10_at_67.5 8_at_76.5 6_at_72.5
6_at_72.5 4_at_85 4_at_87.5 3_at_85 10_at_72.5
8_at_75 6_at_80 3_at_80 3_at_90
2_at_90 1_at_100  
Upper Body Bench Set (use week 1 thru 7) DB
Military 3 X 12 Dips 3 X 15 DB Incline 3 X
10 Flies 3 X 15 Lat Pulls 3 X 15 High Pulls 3 X
15 DB Bench Pulls 2 X 10  
Lower Body Squat Set (use week 1 thru 7) Step
Ups 2 X 12 Leg Curls 3 X 15 Leg Extensions 3 X
15 Straight Leg Dead Lifts 3 X 15 Lunges 2 X
15 Cleans 2 X 10 Cleans Jerks 1 x 10 (throwers)