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Answers from John Shepherd

Q. I am a Masters track sprinter (46) interested in improving my 400m times. I run 100m @ 12.2, 200m @ 24.75, but fall off considerably in the 400m @ 56.2. Do you have any training suggestions to improve my speed endurance to run a faster 400m?

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Answer:

Firstly, congratulations on your master 45 age group times. Now, how to improve your 400m performance.

This may surprise you, but what I think you have to do is actually more dependent on your 200m time. To achieve a one lap time below your current Pb, of say 52-53 seconds, you’d need equal 200m splits of 26 seconds “and bits”, over the one lap. As the first 200 in the 400m is normally run a bit quicker than the second, you’d be looking to cruise through the first 200m in around 25 seconds. This would enable you to go on to achieve a 52-53 second clocking, with a second split of around 27 seconds. Now, 25 seconds is marginally slower than your 200Pb, that’s why I think improving your 200m speed should be your first priority.

You have a 100m best of 12.2 seconds; with that basic speed you should be able to run at least 24 seconds flat for the 200m. I would actually go so far as to suggest that with the right speed endurance training (see below) you’d be able to get close to 23.8 seconds. I bet if you ran a flat out, rolling start 100m that you’d be able to run 11.6/7 seconds, add that to your best 100m time and what do you get? (!). To achieve this should be your first “new” training goal.

Maintaining flat out and near flat out speed is the key to successful 200m and 400m running.

I’ll assume that you know how to build up your speed endurance gradually with various intervals, progressively and systematically over your preparation, so that you can handle these real speed endurance boosting pre-season and early competition season workouts.

Workout:

1. 3 x rolling start 150m, 100% effort sprints with 8 minutes’ recovery between runs
2. 4-6 x 150m split into 50m segments:- 50m accelerate, 50m relax (hold speed),50m kick to line. 5 minutes’ recovery between runs
3. 200; 180; 160; 140; 120;100 runs, with rolling start at 90% effort, 4-5 minute recoveries between runs. Suggested targets time for the 200 and the 100m (26-27 seconds and 11.8-12.0 respectively).

For all these sessions quality is crucial. If you begin to tail off, take more recovery, or stop the workout. Train, using 2-3 of these workouts a week, for about 6-8 weeks. Maintain your weights and plyometrics and starting practices.

I bet you’re 400m time also improves! Drop me a line.