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1
400 Metre Training by Ron Parker Training a sprinter for the 400m race is not as easy easy as it may appear. The 400m sprinter must must be trained in all three energy systems, systems, particularly the Glycolitic energy energy system. This requires knowledge of how to train the Glycolitic system and how to schedule recovery times from the workouts. workouts. The coach must also schedule training for the Phosphagen and Aerobic energy systems and appropriate recovery times. A successful 400m training plan must must incorporate training for the following following attributes: Endurance, Speed, Speed Endurance, Strength, Power, Skill, Flexibility and Mental training. For the sake of brevity, however, this article will focus on only training the glycolitic energy system with speed endurance training. The most important aspect important aspect of glycolitic training is training the glycolitic capacity of the athlete during athlete during the winter winter season on the track. Using Speed Endurance 2 training 2 training with total training distances over 3000m on the track increases the capacity of the athlete to maintain speed during races up to 800m and also increases the capacity of the athlete to repeat races of 400m during the same competition. These glycolitic capacity workouts are the foundation of 400m training and must must be done using training distances distances of 300m to 1000m with work:rest work:rest intervals between between 1:2 and 1:3. For an 8x400m training session the rests would be 2.5 minutes long and would be done walking, often consuming water during the rest. The next most important aspect of training the 400m sprinter is Special Endurance training done training done near race pace to adapt the sprinter to racing racing performance. Rest intervals are much longer (1:10 work:rest ratio) and the pace is much faster than the Speed Endurance 2 workouts. These workouts train the glycolitic power and the neural systems. The training microcycles below are those followed by a 400m sprinter during one year of training in their fourth year of training specifically for the event training once per day (Junior day (Junior age).
Training Microcycles (7 days) Month
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Weights
Rest
Hill sprints
Weights
Rest
Speed Endurance 1
Endurance
Weights
Indoor Power
Speed Endurance 2
Weights
Rest
Speed Endurance 1
Endurance
Weights
Indoor Power
Speed Endurance 2
Weights
Rest
Speed Special Endurance
Endurance
Weights
Speed
Speed Endurance 2
Weights
Rest
Speed Special Endurance
Endurance
Weights
Speed
Speed Endurance 1
Tempo recovery
Rest
Speed Special Endurance
Endurance recovery
AM-Recovery PM-Weights
Speed
Speed Endurance 1
Tempo recovery
Rest
Compete
Compete
YTP Period
October General Preparation
December General Preparation
February Specific Preparation
April PreCompetitive
June Pre-Comp, Competitive
July Competitive
Definitions Endurance Speed Endurance 1 Speed Endurance 2 Special Endurance Speed Power
E SE1 SE2 SpE Sp P
3000m plus 100m to 300m interval runs 400m to 700m interval runs 150m to 400m interval runs 30m to 80m interval sprints Hills, stairs, med ball, plyos
1 to 2 reps 5 to 10 reps 4 to 8 reps 1 to 3 reps 3 to 8 reps variable
3000m to 8000m 1000m to 1800m 2000m to 3200m 150m to 1200m 100m to 250m variable
2:1 work/rest ratio 1:3 work/rest ratio 1:2 work/rest ratio 8-10 minutes rest 3 minutes rest 3 minutes rest
2
On the following pages are the tables of the Speed Endurance and Special Endurance workouts followed by the 400m sprinter. Not included are the Endurance, Strength, Power, Skill, Flexibility and Speed workouts that the athlete also followed. In addition are the volume and speed of the workouts on two graphs – speed endurance and special endurance. These are supplemented by the pace tables used to prepare the workouts plus an article on how the energy systems are trained and the energy system components for each event in athletics.
The tables preceding are used for calculating the pace for running Glycolitic Power and Capacity workouts. The work:rest ratios to be used are: 1:3 to 1:4 for power and 1:3 to 1:2 for capacity. The rest interval must be active with either walking (2.5 minutes minus) or walk/jog (3.0 minutes plus). The pace to be achieved is faster as the distance run is reduced. The diagonals are for Speed Endurance workouts and the colours are coordinated to designate pace for each level aimed for. An athlete able to run a workout of 6x400m at a 74 second 400m pace (1:14) would be expected to do an 8x300m workout at a 53 second pace for each 300 (71sec-400m) or a 4x600m workout at 2:00 minute pace. The rest interval for these capacity workouts should be 2.5 minutes for the 6x400m, 2.0 minutes for the 8x300m and 3.5 minutes for the 4x600m. The vertical columns are for the Special Endurance workouts. These tables can also be used for Aerobic Power workouts.
