Train for the 400m?

Question

I run high school track and I want to improve my 400m. What are good excerises for 400m training? What are good ways to build stamina?

Answer 1

To start off you need an early strength/speed endurance development phase.fast repetitions with a very short recovery between reps, full recovery between sets
session of 2 x 3 x 200m reps with a 3-minute recovery(short rest) between runs and a 20-minute gap between sets.
this type of training really punishes the body and you need to provide more general maintenance than the average man or woman.'through good diet and physio. It's brutal race you'll also need to psychologically preparate for racing,Weights form a mainstay of 400M training, as do circuits.Weights are varied depending on the point in the training cycle,Various exercises are implemented on a very short recovery basis: press ups, standing squats, squat thrusts, burpees

training programme I use for my team but you may not train as many days as we do so split this up to suit your training.Right now we are eady to switch into a speed phase so things are gona change to shorter distances but higher reps and longer rest/recovery and no weights
Monday: Weights
Tuesday: Track: 5 x 300m,
Wednesday: Weights: heavier, with fewer reps than on Monday
Thursday a.m.: Hills
Thursday p.m.: Circuits-50 reps per exercise
Friday: rest day
Saturday: Technical session sprint drill
Sunday: Aerobic session: 6 x 600m

Answer 2

Well you want to have speed as well as endurance training. This will help you get out fast and the endurance will help you finish, since the 400 is an oxygen-deficient event so you need workouts that will develope lactic acid during training. Look up Cylde Hart on the internet, who is the, or was, the head coach at Baylor, which have produced top 400m runners like Micheal Johnson, Jeremy Warner and Sanya Richards. Hope this helps!

Answer 3

I personally hate 400s.
They are hell for me.
I run 200s, Long Jump, Triple Jump, High Jump, And Pole Vault.
Ive found a great way to gain speed in whatever event you do is when you are practicing or training you run the same distance at full speed. You must run it full speed and then go i nto a very slow jog for half a lap and then you can lay down and stretch for a fee minutues. You repeat this 10-15 times for the first 2 weeks. And then when you feel strong enough run 500's (Sounds stupid). If you can run a 500 at the full speed you were running the 400s before your pretty much ready.

Answer 4

To be good in 400's you have to have guts and a sick love of pain. I could give you 50 + different workouts for training the 400. What is really boils down to is W-O-R-K. As with any event you only get out what you put into it. Hopefully you have a knowledgeable coach. I can always tell the good 400 runners when they are freshman. They will take any workout that you throw at them and they may even ask for more.

Answer 5

I would recommend that you do at least 3 long runs a week to get strong. Then do at least 2 speed works a week. Like 600's,400's'300' and 200's. Also do your push-ups and sit-ups. Your coach should have a workout schedule for you. Good Luck !!!
Have 4 Girls on team that run 60 seconds in 400.

Answer 6

This article is pretty comprehensive and should give you a good starting point (and it's free!): http://www.nacactfca.org/articles/Hart-eng.htm

But bear in mind that you need to find the workouts that are right for your body, your available time, your training level and your history of injuries (if any). It is easy to write down workouts on a piece of paper, it is much harder to tailor the workouts to suit the needs and goals of an individual runner. Therein lies the art of coaching.

If you have a coach speak with him or her and perhaps show your coach the article above. Then you can work together to tailor workouts to help you meet your goals. If you are self-coached, then you will need to research and experiment to find out which workouts are right for you.

Good luck!

Answer 7

well i have never dont the 400m. but i do the 4x4 relay, 4x1 relay, the 100m, and 100m high hurdles. through looking at the people, i realized that practicing the 800m will for sure get you ready. when doing the 400m it makes the shorter ones much easier. It helps you practice your breathing. thats the most important. and DONT FORGET TO KEEP YOUR ARMS MOVING LIKE CRAZY!! YEAHYA!!

Answer 8

do different workouts. I do the 400 too and my coach has me do things like 200,300,400,500,400,300,200. It is a pyramid workout. Just run longer distances than the race and alot of them too.

Answer 9

practice like you will be running the 800m..nothing longer because it works different muscles but build up a little more endurance and staminta by adding just a little more distance to your runs during practice..good luck

Answer 10

you should practice long distance and sprinting..cause you will need both for the 400m