Here's more information on how to run a 400m dash as well as some 400 meter workouts. I'll also post this as simulated workouts under training links for future reference!
For the beginning of the race, the first 60-80 meters shoud be a fast acceleration: USE IT OR LOSE IT. This acceleration should be near max speed (closer to 95-97%). The reason being is that once the creatine phosphate is used (which is stored in the muscles, andonly dispursed for about 4-5 seconds), there is no more left. Hence the term,lose it or use it. It's important to get your speed up to near max to create as much momentum for the backstretch phase of the race.
Once the runner reaches the 60-80 meter mark on the first turn he/she needs to stop pushing as if they were running a 100m race. At this point the runner should try to relax and maintain what they have built up during the acceleration phase. Make sure you emphasize that relaxing does not mean slowing down, your simply not pressing anymore. Once the runner gets to the first 200m mark, the split should be close to a second slower than their open 200m time. At this point the runner mentally prepares for the end of the race, at which they start their 150m buildup. At the 150m mark is where the "kick" begins.
By the time the runner gets to the 100m mark, it's what I call the "prayer" park of the race becasue at this point all you can do is pray and hope that the training will allow you to finish the race. As I mentioned before, the first 200m splits hould be a second slower than a runners fastest 200; the second 200m spitshould be 2-2.5 seconds slower than the first 200 meter split.
Example: Open 200m time: 23 sec: First 200m split=24sec, Second 200m split=26.5, Total time:50.5. It's important to focus the training on the 200 in the beginning of theseason b/c if you truly want to be a sub 51 400m runner, you need to be a good 200m runner being that splits are dictated by the open 200m time.
It's extrememly tough to negative split or have even splits in the 400( Another reason to "Use it or lose it" Some training tips: incorporate simulated 400's and split 350's into your workout. This teaches the runner the different phases of the 400m race, as well as to focus on the first 200m split.
Simulated 400:
Determine desired 200m split.
Run 300m, hitting the targeted 200m time (Start at 400m start)
Rest 1 minute after 300"Sprint last 100"
Chart times for 200 split, 300 split and 100 split
Thereotically the 300m and 100m times added together should be the time capable of running the 400.
The focus of thisworkout is the 200m split and the last 100m of the race.
Spilt 350's:
Determine desired 200 split
Run the first 200 at pace (Start at 400m start)
Briskly walk to the 150m mark on turn 2
Immediately start 150m buildup
Chart 200m split, andfinal 100m split.
The focus of this workout is on the first 200m split and the"kick" phase of the 400.
-Dominick Mazza
What's On The Weekend
6 hours ago
Posts
