I would only do this type of workout maybe 1-2 times a week for a good base. If you just train mileage after mileage you'll be ready for running the mile. Whenever you are running a 400m yes you do need a base but you also need the speed to overcome other runners. Yes, distance is good to do, but you should be looking to increase speed first because it is easier for a Sprinter with speed to gain endurance by doing 1-2 aerobic workouts or different Aerobic workouts like 2-4 x 800. But as for a distance person it s harder for them to gain speed. If you are a sprinter you will know just how hard it is to lower your times down to a School Record pace.
You need to train slower to run/race faster. This is how it works. Here is the example workout:
10 x 200m @ 30 second pace -- 2-minutes rest
12 x 200m @ 32 second pace -- 1min. - 1 minute 30 seconds rest.
How does this type of workout make you faster? Well, Strength and Speed are Synonymous. If you get stronger you will also run faster. This type of workout is building the Speed Endurance up in you while at the same time making you faster. For example: Whenever you do this type of workout you will tend to notice that after the 5-7 sprint that it begins to hurt pretty bad. Next week it is race time in the 400m, you run the first 200m good and then that last 200m burns bad and you run it in 26 seconds. Your Coach then asks you how did that last 200m feel? The athlete will probably say, "It felt like number 9 of those 12 - 200m that we ran in practice. So you see the athlete ran a 26 in that last 200m but the workout he/she had been doing gave him the endurance and strength to run that fast. The point is, is that you can run 12 - 200m @ 32 pace but you have to lower the rest in order to get the same kind of workout as if you did 5 x 200m @ 25 pace with 4-5 minutes rest. The faster you go in the sprints the more rest you get but at the same time it will begin to hurt. It goes like this:
1 x 200m @ 21 pace -- done
2 x 200m @ 22 pace -- 7-8 min. rest.
3 x 200m @ 23 pace -- 6-7 min rest
4 x 200m @ 24 pace -- 6-7 min rest
5 x 200m @ 25 pace -- 5-6 min. rest
6 x 200m @ 26 pace -- 5-6 min rest
7 x 200m @ 27 pace -- 4-5 min rest
8 x 200m @ 28 pace -- 4-5 min rest
9 x 200m @ 29 pace -- 3-4 min rest
You already know the others. You can begin to see how you get faster while training slower. It makes you stronger by doing these workouts because of one component "Rest time" Whenever you run the first 200m in a 400m race the first 200m should not be hard it should be ran at a good pace, but the 2nd 200m in the race it should begin to hurt but you will be able to run faster while withstanding pain because of your strength by running those 200m sprints in practice. But meanwhile you can do those workouts you been doing but as for me a Sprinter who runs the 100, 200, 400, 4x100, 4x200, and 4x400 I will not be doing 3-6 miles a week for all week. I would have those 200m sprints set on 2 days out of the week, then Have 2 Speed work workouts and Have 1 base session, and 1 Tempo workout and I might even reverse the workout of the 200m sprints and put it on the 100m and do like 8 x 100m @ 18 seconds with 30-45 seconds rest. Or the 300m like 10 x 300m @ 60 -- 2 min. rest.. I hope this can give some insight to you. GOD Bless You!
Bart is probably recognized as the leading 400 m coach in the world. Be aware that this article is aimed at the university runner, but of course, the training can be adjusted to the high school athlete.
My apologies to sapphiree, but it is impossible to literally sprint any entire 400 m race. No one can do this! The best sprinters in the world can only maintain "top speed" for about 25 m. Of course, you will be running close to "top speed." So it will seem like a sprint. Conditioning will be a critical factor in such a race.
That's a good base, yes. As a 400m runner you're more of a sprinter though, so you should focus on that element as well. Core and pushups are great, but I would look into expanding your routine a little. Maybe something at a gym a couple times a week. Strength training can really help you in the 400.
In a 400 meter your trying to build stamina and speed this race is a sprint all the way around that workout is for distance I'm a 400 meter runner myself I would know
That's a good start I would add more resistance training such as resistance bands, free weights. Also do form work and speed drills with once a week hill repeats. Good luck!
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I would only do this type of workout maybe 1-2 times a week for a good base. If you just train mileage after mileage you'll be ready for running the mile. Whenever you are running a 400m yes you do need a base but you also need the speed to overcome other runners. Yes, distance is good to do, but you should be looking to increase speed first because it is easier for a Sprinter with speed to gain endurance by doing 1-2 aerobic workouts or different Aerobic workouts like 2-4 x 800. But as for a distance person it s harder for them to gain speed. If you are a sprinter you will know just how hard it is to lower your times down to a School Record pace.
You need to train slower to run/race faster. This is how it works. Here is the example workout:
10 x 200m @ 30 second pace -- 2-minutes rest
12 x 200m @ 32 second pace -- 1min. - 1 minute 30 seconds rest.
How does this type of workout make you faster? Well, Strength and Speed are Synonymous. If you get stronger you will also run faster. This type of workout is building the Speed Endurance up in you while at the same time making you faster. For example: Whenever you do this type of workout you will tend to notice that after the 5-7 sprint that it begins to hurt pretty bad. Next week it is race time in the 400m, you run the first 200m good and then that last 200m burns bad and you run it in 26 seconds. Your Coach then asks you how did that last 200m feel? The athlete will probably say, "It felt like number 9 of those 12 - 200m that we ran in practice. So you see the athlete ran a 26 in that last 200m but the workout he/she had been doing gave him the endurance and strength to run that fast. The point is, is that you can run 12 - 200m @ 32 pace but you have to lower the rest in order to get the same kind of workout as if you did 5 x 200m @ 25 pace with 4-5 minutes rest. The faster you go in the sprints the more rest you get but at the same time it will begin to hurt. It goes like this:
1 x 200m @ 21 pace -- done
2 x 200m @ 22 pace -- 7-8 min. rest.
3 x 200m @ 23 pace -- 6-7 min rest
4 x 200m @ 24 pace -- 6-7 min rest
5 x 200m @ 25 pace -- 5-6 min. rest
6 x 200m @ 26 pace -- 5-6 min rest
7 x 200m @ 27 pace -- 4-5 min rest
8 x 200m @ 28 pace -- 4-5 min rest
9 x 200m @ 29 pace -- 3-4 min rest
You already know the others. You can begin to see how you get faster while training slower. It makes you stronger by doing these workouts because of one component "Rest time" Whenever you run the first 200m in a 400m race the first 200m should not be hard it should be ran at a good pace, but the 2nd 200m in the race it should begin to hurt but you will be able to run faster while withstanding pain because of your strength by running those 200m sprints in practice. But meanwhile you can do those workouts you been doing but as for me a Sprinter who runs the 100, 200, 400, 4x100, 4x200, and 4x400 I will not be doing 3-6 miles a week for all week. I would have those 200m sprints set on 2 days out of the week, then Have 2 Speed work workouts and Have 1 base session, and 1 Tempo workout and I might even reverse the workout of the 200m sprints and put it on the 100m and do like 8 x 100m @ 18 seconds with 30-45 seconds rest. Or the 300m like 10 x 300m @ 60 -- 2 min. rest.. I hope this can give some insight to you. GOD Bless You!
Matthew
You are establishing a good base but you now need to add more 400 m specific training. The following article by Clyde Bart is extremely informative:
http://www.nacactfca.org/articles/Hart-eng.htm
Bart is probably recognized as the leading 400 m coach in the world. Be aware that this article is aimed at the university runner, but of course, the training can be adjusted to the high school athlete.
My apologies to sapphiree, but it is impossible to literally sprint any entire 400 m race. No one can do this! The best sprinters in the world can only maintain "top speed" for about 25 m. Of course, you will be running close to "top speed." So it will seem like a sprint. Conditioning will be a critical factor in such a race.
Good Luck!
That's a good base, yes. As a 400m runner you're more of a sprinter though, so you should focus on that element as well. Core and pushups are great, but I would look into expanding your routine a little. Maybe something at a gym a couple times a week. Strength training can really help you in the 400.
In a 400 meter your trying to build stamina and speed this race is a sprint all the way around that workout is for distance I'm a 400 meter runner myself I would know
yes, that is a good base, twice each week you should do plyometrics to develop your explosive muscular action.
After the plyos, do 10x100 meters strides, to keep your speed and turn over rate, or you will not have much speed if you are just doing distance work.
So 3 to 4 days distance, 2 days plyos with strides, and a tempo or time interval day gives you 5 to 6 days each week.
it is also a good idea to lift weight twice each week, usually on plyo days.
That's a good start I would add more resistance training such as resistance bands, free weights. Also do form work and speed drills with once a week hill repeats. Good luck!
If your a sophmore in highschool its long enough, if your in college my want to bump it up to 40 miles a week.