400 Metre Training

400 metre training is tough no doubt. This sprinting event is the one most likely to induce vomit and the training itself can be a gruelling task. The only issue is that training for this event is confusing. No one seems to agree with what works best. The following is a 400 metre training programme based on the methods of Clyde Hart. He was the coach of the great sprinter Michael Johnson and currently coaches the only white man in a long time to win the 400 in major meets like the Olympic games and world champs, Jeremy Wariner.

Many years ago it was stated that the 400 was 90% anaerobic and 10% aerobic. This thinking obviously led to coaches designing programmes that were almost exclusively anaerobic. Such programmes included flat-out sprints and long rests between repetitions. A typical 400 metre training session might include five 150s at maximum pace and finished off with two 300s. This leaves nothing in the tank at the end of the workout. Check out the article I posted about volume and intensity here.

Now lets set the stage. Say you have a season lasting seven months starting July. Most coaches will try and make their athletes peak at one point during this season, generally at the most important race. Training the way Hart recommends, the athletes will peak and start again each time they have a major competition rather than just having one peak. Keep in mind that this programme includes only the running portion. It is recommended that you take one of our strength programmes and one of our plyometric programmes and perform both of these three days per week on the same days.

For the sake of this 400 metre training programme we will say that there is one major meet every six weeks. For this reason the programme will be of six weeks duration and will start again after every competition. The only part that should change is the strength and power training, which should obviously be progressive.

Keep in mind also that 400 metre training need not just be for 400 metre runners. This can often be the best running programme for those wanting to increase general fitness, lose weight or train for various team sports.

I must also state that this programme is based on elite standards. Following this programme as RXed is under the assumption that you are running a sub 52sec 400 at your peak. The volume and repetition times should be adjusted to suit your current level. For a sprinter with a 400 time of 52 - 58 sec you should scale back about 10%. For those running 58 - 64 sec, scale it back a further 10%. Any slower runners than this, including beginners, should scale back significantly and adjust interval times to about 85% of race pace over each distance.

Week One

All repetitions during week one should include a 90 second rest in between. No more, no less.

SESSION ONE:

Run 2 km

5 x 400 metres at 75 seconds

SESSION TWO:

9 x 200 metres at 30 seconds

2 x 50 metres at max pace

SESSION THREE:

2 x 400 metres at 75 seconds

2 x 300 metres at 60 seconds

3 x 200 metres at 30 seconds

3 x 100 metres at 13 seconds

SESSION FOUR:

6 x 350 metres at 65 seconds

2 x 50 metres at max pace

SESSION FIVE:

7 x 250 metres at 40 seconds

Week Two

All repetitions during week two should include a 2 minute rest in between. No more, no less.

SESSION ONE:

Run 2 km

5 x 400 metres at 73 seconds

SESSION TWO:

8 x 200 metres at 29 seconds

2 x 50 metres at max pace

SESSION THREE:

2 x 400 metres at 73 seconds

2 x 300 metres at 58 seconds

3 x 200 metres at 29 seconds

3 x 100 metres at 12 seconds

SESSION FOUR:

7 x 350 metres at 63 seconds

SESSION FIVE:

7 x 250 metres at 38 seconds

Week Three

All repetitions during week three should include a 2.5 minute rest in between. No more, no less.

SESSION ONE:

Run 1.5 km

4 x 400 metres at 71 seconds

SESSION TWO:7 x 200 metres at 27 seconds

2 x 50 metres at max pace

SESSION THREE:

2 x 400 metres at 71 seconds

2 x 300 metres at 56 seconds

3 x 200 metres at 27 seconds

3 x 100 metres at 12 seconds

SESSION FOUR:

5 x 350 metres at 61 seconds

SESSION FIVE:

5 x 250 metres at 36 seconds

2 x 50 metres at max pace

Week Four

All repetitions during week four should include a 3 minute rest in between. No more, no less.

SESSION ONE:

Run 1.5 km

4 x 400 metres at 69 seconds

SESSION TWO:

6 x 200 metres at 25 seconds

2 x 50 metres at max pace

SESSION THREE:

1 x 400 metres at 69 seconds

2 x 300 metres at 54 seconds

2 x 200 metres at 25 seconds

2 x 100 metres at 12 seconds

Finish with 1 x 450 metres at 90 seconds

SESSION FOUR:

3 x 350 metres at 59 seconds

2 x 50 metres at max pace

SESSION FIVE:

5 x 250 metres at 33 seconds

Week Five

All repetitions during week five should include a 3.5 minute rest in between. No more, no less.

SESSION ONE:

Run 1 km

3 x 400 metres at 65 seconds

SESSION TWO:

5 x 200 metres at 24 seconds

2 x 50 metres at max pace

SESSION THREE:

1 x 400 metres at 67 seconds

1 x 300 metres at 52 seconds

1 x 200 metres at 24 seconds

2 x 100 metres at 12 seconds

Finish with 1 x 450 metres at 85 seconds

SESSION FOUR:

3 x 350 metres at 57 seconds

2 x 50 metres at max pace

SESSION FIVE:

3 x 250 metres at 31 seconds

Week Six

All repetitions during week six should include a 4 minute rest in between. No more, no less.

SESSION ONE:

Run 1 km

2 x 400 metres at 60 seconds

SESSION TWO:

4 x 200 metres at 23 seconds

2 x 50 metres at max pace

SESSION THREE:

1 x 400 metres at 63 seconds

1 x 300 metres at 50 seconds

1 x 200 metres at 23 seconds

1 x 100 metres at 12 seconds

1 x 50 metres at max pace

2 x 20 metres at max pace

Finish with 1 x 450 metres at 82 seconds

SESSION FOUR:

2 x 350 metres at 53 seconds

SESSION FIVE:

3 x 250 metres at 29 seconds

After week six the athlete will compete, in theory. The programme should be adjusted for different competition schedules, however follow the same training format.

I mentioned that previously it was believed that the 400 metres and 400 metre training was 90% anaerobic and 10% aerobic. Research has since discovered that it is actually closer to 60% anaerobic and 40% aerobic. The reasoning behind the preceding programme is that athletes need to build up a sufficient base by doing enough volume at a consistent intensity. Going flat-out during sessions means that only the first 10% of the session is actually useful. By going the distance and keeping performance the same throughout, the athlete is able to gradually build more tolerance for running a given pace over 400 metres.

Keep in mind that strength and power are extremely important in 400 metre training. Without max pace training and excessive speed work as a programme staple the athlete needs to acquire strength and power another way. This is accomplished in the weight room and through short, consistent plyometric sessions. The plyometric sessions and Olympic lifting I recommend is contrary to what Hart prescribes, however I believe it will aid strongly in developing necessary strength and power.

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