It looks like Usain Bolt is planning on jogging his way to victory in the 200m final. It’ll be worth watching to see what time he records, but if it’s a competitive race you’re after, the 400m might be more intriguing. Jeremy Wariner is still the hot favourite after running 44.15 in his semi-final. Fellow American LeShawn Merritt, who has beaten Wariner this year, will be his big threat after running 44.12.

Watching the semi-finals this morning, one term in particular kept on cropping up - speed endurance. Michael Johnson praised his protégé Wariner for having great speed endurance. They have apparently been working on him firing out of the blocks at 200m pace, then maintaining that for the 400m. Sounds simple but you need great speed endurance. Britain’s Martyn Rooney was trailing last in his semi-final with 100m to go but powered down the home straight to finish second and qualify in 44.60secs, a new PB. This also proves great speed endurance.

Speed endurance training should form the later part of pre-season training and in-season training. It is important to develop a solid fitness base beforehand, which includes strength and endurance conditioning. So how much aerobic training is necessary in a speed/sprint training programme? Top coach Charlie Francis recommends that for training a ‘mature’ 400m runner, the development of base fitness with an aerobic element requires relatively little attention. He advocates only a short six-week period at the beginning of the training year.

No more than two speed endurance sessions are required. This may be reduced to once a week during the competitive season. Because speed endurance training can be so demanding, keep session duration to 20-30 minutes maximum. Rest intervals should consist of active recovery exercises such as walking or jogging slowly on the spot. Drills like shuttle runs and pyramids will help improve speed endurance.

The 400m final looks good to be a great two horse race. The race for bronze should add just enough spice to make this the one to watch. One thing though is for sure. After 400m of anaerobic sprinting, these athletes will be shattered by the end of it, no matter what their speed endurance.

Learn how to improve your speed endurance with this speed, power and strength report!