400m Coaching Common Types Factsheet of 400m Workouts Speed Endurance Running that incurs a high oxygen debt and lactic acid buildup. This is an essential ability of a successful 400m runner that develops their Introduction ability to run at high speed for an extended period of time. Distances can vary between 70 The 400m is an endurance sprint that tests the athlete’s and 600 metres. speed endurance and ability to distribute their speed and energy in the most efficient manner possible. Pace over 100 and 200 metres is an essential component of success for Tempo Running a successful 400m runner, but must be combined with the The purpose of the tempo endurance workout required speed endurance and tactical understanding to is to assist the athlete to increase their oxygen balance their effort appropriately. uptake, build endurance and most importantly, develop rhythm. When distances, intensity and The 400m is an oxygen-deficient event, meaning that the rest are set appropriately, tempo runs can also level of oxygen absorption is below that which is necessary to be an effective way to train the ATP-PC energy supply the adenosine triphosphate requirement. Therefore, system. energy used is derived primarily from the breakdown of phospate compounds (ATP - PC) and the splitting of glycogen to lactic acid. Training should focus on placing stress on Speed these energy systems to provoke the desired adaptation to Developing the 400m runner’s top speed is improve performance. important for achieving success. Speed workouts will usually be between 30 and 60 metres and A general formula for predicting the potential 400m time of may be done on the straight or on the curve. a well-trained runner is to double their season’s best 200m time and add 4 seconds on top. For more casual runners, doubling their season best 200m time and multiplying it by Strength 9% (1.09) will give you a fair idea of their potential 400m Developing general and event-specific strength time. contributes to the athlete’s speed and endurance, in addition to assisting injury prevention. Strength training can be done through free weights, machine weights, hill or resistance running, and plyometric drills. Race Modelling The purpose of race modelling is to run different distances at the tempo of a pre-determined race strategy to develop rhythm, event specific fitness and the ability to run to a plan. The Energy Systems The 400m has a unique energy requirement profile that requires a range of training methods to target each of the relevant systems. The table below shows the approximate percentage that each energy system contributes to the event. Glycogen Event Duration ATP - PC Lactic Aerobic (seconds) 100m ~11 ~50% ~45% ~5% 200m ~20 ~25% ~45% ~30% 400m ~48 ~12% ~50% ~38% 800m ~110 ~5% ~33% ~62% Table 1: Contribution of Energy Systems in the Sprints Training the Energy Systems Intensity Type of Training Rep Duration Number of Rest Interval Intensity Max Zone (seconds) Reps (effort-to-rest) (*VO2 ) 1 Anaerobic Alactic System 1-8 6-12 ~1:50-120 95-100% 2 Lactic System - Power (short) 3-10 10-20 ~1:10-20 95-100% 2 Lactic System - Power (long) 10-20 1-3 ~1:40-120 95-100% 2 Lactic System - Capacity 20-60 2-10 ~1:4-20 80-94% 3 Max. Oxygen Consumption 60-300 8-20 ~1:1-10 85-100%* 4 Anaerobic Threshold 60-600 3-40 ~1:0.25-1 80-90%* 5 Aerobic Threshold 600-7200 Continuous 50-70%* Table 2: Characteristics of Training the Energy Systems Speed vs Special Speed Endurance Endurance Most important for short sprinters, but should also be incorporated into a 400m program throughout the season. You may have already encountered the term ‘Special Endurance’ and wondered how it relates to speed endurance. Special Endurance I Both forms of training aim at developing the anaerobic Important for both short sprinters and 400m runners and lactate or glycolytic system to assist the athlete run at high can be used by coaches throughout the season to develop speeds after their ATP stores have been depleted. the athlete’s capacity for running at near maximal velocity over ~300m. Special endurance can be broken down further into Special Endurance I and Special Endurance II. The table below Special Endurance II Due to the distances which Special Endurance II drills are shows how the forms of training vary and which forms are a conducted, this exercise is the most specific to the 400m priority for 400m athletes. runner and should be prioritised in the training program. Form of Training Rep Intensity Session Example Session Distance (% race pace) Volume Speed Endurance 70-150m 95-105% 300-1200m 3 x (90, 110, 130) with 9 min rest Special Endurance I 150-300m 90-100% 500-1600m 4 x 250m with 12 min rest Special Endurance II 300-700m 90-100% 300-1600m 2 x 450m with full recovery Season Progression There are a number of diferent coaching strategies The general model below is derived from Clyde Hart’s for how the focus of training should progress across recommendations for well trained University athletes. the season for a 400m runner. The ideal proprotion of training dedicated to each biomotor and technical ability will depend on the individual requirements of the athlete. High Types of Training Priority Speed Endurance Experienced 400m and Head Coach at Baylor University, Strength Clyde Hart, recommends a season that commences with Tempo a focus on general strength, general endurance and speed endurance training. As the season progresses, a Speed greater focus on special endurance II, top speed running Race Modelling and race modelling is suggested. Strength training should Low Priority Early Season Mid-Season Late Season also evolve from general free weight and machine Figure 1: General Season Training Model for the 400m training to more running-specific strength exercises. How would your season plan differ from this model for the individual needs of your 400m runners? Thoughts from other coaches: Anula Costa: “For my older athletes, the season progression is quite similar to this model...early in the season I focus on building the athlete...agility, balance, general strength and developing the aerobic capacity so the athlete has the capacity to train hard. As the season progresses, training becomes more specific - rhythm, speed and speed endurance, to prepare for our target event.” Paul Pearce: “There’s always going to be individual variation, such as some of my guys can’t handle two intense sessions back- Loading to-back, but generally the proportion of training loads follow a similar model to the one above...I would perhaps have more tempo running throughout the season, as it can be a good for Critical Loading Considerations restoration while keeping the legs ticking over.” 1) Establish moderate chronic training loads and ensure that they are maintained throughout the Craig Hilliard: “I would place a greater priority on speed, season. especially throughout the earlier part of the season...At the 2) Avoid large week to week fluctuations in load. highest level of the sport it is the athletes who can run a fast 3) Plan a gradual return from a period of 200m who are successful...You don’t want to go too far away decreased training load - avoid following up a from your main priorities - speed and speed endurance.” ‘training trough’ with a rapid spike in intensity. 4) Injuries often occur 2 to 3 weeks after a large spike in training load - don’t think just because the athlete made it through an unusually intense session that they can handle large fluctuations. 5) Consider extrinsic factors that influence an athlete’s ability to handle training load - sleep, nutrition, mental well-being etc. How Many Races in a Season? Jana Pittman: “We always said a maximum of 12 runs over 400m at peak racing, expecting 6-8 to be of a very good quality and the others to be pre- or post- season. For a younger athlete (~15 years of age), you might want to half that, although some younger legs do recover quicker!” Paul Pearce: “For my established athletes, approximately 8 competitions in addition to 100m and 200m races for building speed.” Anula Costa: “For my university-aged athletes, 8-10 competitions over the season.” Young Athletes “Before an athlete is ready to specialise in the 400m, they need to focus on building raw speed over 60, 100 and 200 metres... You can’t develop speed endurance without speed because you can’t endure what you don’t have!” As has been reinforced throughout your Level 1 and 2 courses, When to Commence 400m Races? early specialisation in any single event must be avoided. This In junior competitions, the 400m will usually be dominated is especially true for the 400m, which is a physiologically by runners with a big aerobic base, but success at senior level and mentally demanding event that requires development will be decided by those with speed and speed endurance. of the fundamental movement skills and biomotor abilities Highly respected coach, Mike Hurst, recommends that before it can be performed successfully. Young athletes coaches focus on developing the runner’s speed first, and can best prepare for future 400m training by developing then gradually building their speed endurance in the 150m their running technique, maximum speed, aerobic capacity, to 340m zone. Once the athlete has developed their speed strength and coorindation using a games-based approach. endurance over 340m, they can then attempt the entire See your Level 1 Community Athletics Coach resources 400m distance. Jana Pittman first ran the 400m at 14 years, for a large collection of suggested games and activities.