400 Metre running

I used to run 400m at school. Even ran for the county a couple of times.

We used to do sets of 300m at 80% ish or sometimes longer stuff but obviously not as hard. Never did the distance of 400m in training.

Wish I could remember more, but it was a long time ago!
My stratergy usually worked because I had a good finnish.
I always stayed just behind the person in front (as long as they wern't going too fast!). Then I was preitty confident I could give it all at the last 100m. I was always sick at the end too. A bit embarassing, but hey I won a few times :)

You did the sensible thing.

I was used to do doing 800 metres for my High School and in the regonal competition I was moved to 1500 metres.

In my first 800 of the 1500 I did faster than my usual 800 metre time. I was first untill the last 250 and then I slipped down the pecking order and finished 3rd.

Thanks for the reply I was starting to wonder if anyone reads these things!!

I do a session of 300 reps with my group, and some longer reps also.

I have seen them sick after training, but never after a race!!

Can you remember your PB's at different ages?

Bill Tyson

Hi, what sort of 400m runners do you have? sprint- based or 400/800m runners?

What sort of 400 metre runners do I coach, well mostly they are young ladies about 16-19 years of age who would have all been 200 metre runners, I do have a couple that would do 400/800 but mostly 200/400.

I would be greatful for any insight as to aiding their performance.

regards

Bill Tyson

Personally I would suggest working on thier speed reserve! as they are female they are not naturally gonna be that quick and powerfull and I would then work on repeats (short recoverys 150-1min-150) until they are strong enough. Thought saying that I would still do a longer session of 300 once every 2-3 weeks and worked on quality of the runs.

(females naturally have a little resistance to lactic acid)

Bill, I too coach females in that age group. What I have found is that of course because female sprinters reach their peak speed much sooner than males a greater proportion of their race is speed endurance. This is true for all the sprints. While with the short sprints it is very advantageous to work on their peak speed so that they are descending from a greater height, the 400m (and 300m) athletes benefit from a higher aerobic base. Mine do a significant amount of work in the 2:30 - 2:45 min 800m pace range; in particular at 500m and 800m distances. They tend not to do a lot of steady running and all the shorter track work is done at well above maximal pace for the 300m/400m distance. My best U17 has just clocked 57.7 for 400 following that regime during the winter. Hope this helps.

Hi Bill, I have worked with developing runners from 400m to 3200m and have expereienced solid results. I have had some girls under :60 and some boys under :50 as well as many under 2:20 and 2:00 respectively for 800m. The bulk of our training is strength related with speed integrated daily. Ex. Monday-20-30 min. run at 75-80% of max HR followed by 4-6 150m acclerations(cone to cone).
Tuesday- 500m @80-90% 1 lap jog
300-200-150 (80%-85%-90%) with ~200m jog for recovery between each
1lap jog Repeat set then 1 lap and 2 laps of in and out 100's
Wed. 20-30 min easy run with 4 X150m acclerations
Thursday- 10-12X100m at race pace with 100m jog/walk recovery with 2 laps of in and out 100's
Friday- 20-30 min easy with 4X150m accelerations
Hand-0ffs and starts
400/800 typically do a bit more strength/volume on Tuesdays and Thursdays.
Give it a whirl and see what you think.
Incorporating hill repeats early in the season is a great option as well.
I love talking track. I will check in periodically. I have a bio in the personal bests category. Talk to you again. Doug

Im 13 And I Run The 1500Metres For My School And My Quickest Time Is 6Minutes
How Can I Get Better What Techniques Should I Use

Have coached 400/800m plus others for a few years. Always learning. Had the pleasure of talking athletics with Clyde Hart a few months back. Go on the web and GOOGLE CLYDE HART and have a read very and I mean very interesting stuff.

After 30+ years I am still learning and listening . Good luck with youe 400m runners BEST event in the world ,,,but tough so tough when done right.