After the men’s 400m semi’s I wrote about the importance of speed endurance. Well some athletes listened, some didn’t. Some really didn’t.

If you’re a young 400m runner who tries to sprint the whole lap at 100%, watch a replay of the women’s final. American favourite Sanya Richards, born in Jamaica, shot off at Usain Bolt-speed round the first 200m. She had enough speed endurance to maintain it through 200m-300m. But this was the 400m final so positions after 300m count for little. Her collapse was extraordinary. It is possible to see the energy in her legs die. They simply turn to jelly.

She was miles ahead of her rivals but they at least had something in the tank. Jamaica’s Shericka Williams overtook her and threatened to grab gold. However it was Britain’s Christine Ohuruogo who had timed her race perfectly, displaying great speed endurance as she powered down the home straight and took gold in 49.62secs. Richards had gained just enough of a lead to hold onto to third, crossing the line at barely running pace.

Richards showed naivety as she forgot the endurance part of speed endurance. However what reigning Olympic champion Jeremy Wariner showed was a complete shock. His opening 200m was ok but between 200-300m he couldn’t seem to generate any further speed. It looked as if he was trying to avoid Richards’ fate and save something for the home straight but things just got worse. His American rival LaShawn Merritt breezed away from him to earn gold in 43.75secs. Wariner completely fizzled out and was lucky to scrape silver in an appalling 44.74secs, a time he should be able to run backwards. He had no speed or endurance. In fact the whole men’s field seemed to suffer from jelly legs. Very surprising and hard to explain.

The 400m is a fantastic race, so difficult to run in training and a great challenge to race. It’s a great shame the men, other than Merritt, couldn’t have done the final proud in the way Richards and Ohuruogo did in the women’s final. If there are young 400m runners out there I encourage you to take on the challenge. Here’s a training schedule from a former 400m runner, Mark Richardson, who once beat Michael Johnson in his prime. Hopefully it will help get you going. And remember, speed endurance holds the key!

Monday: Weights: cleans 6 x 5 x 90K (PB 122.5K); squats 5 x 5 x 130K; bench 8 x 90, 6 x 95, 4 x 100, 2 x 105, 1 x 110 (PB 125K)

Tuesday: Track: 5 x 300m, 5 mins rec, in 39 secs

Wednesday: Weights: heavier, with fewer reps than on Monday

Thursday a.m.: Hills: 5 x 60 sec runs on a woodland course

Thursday p.m.: Circuits, including press ups, squat jumps, sit ups, tricep dips, burpees, crunches, 5 sets on partner basis, 50 reps per exercise

Friday: rest day Saturday: Technical session sprint drill, including 9 x 40m tyre pulls Sunday: Aerobic session: 6 x 600m on grass

Learn how to improve your speed endurance with this Speed, Power and Strength report!