400 meter workouts


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400 meter workouts

Postby Guest » Thu May 08, 2003 4:33 am

currently ran a 52.8 in the 400 this season......mainly doing speed workouts and running on a treadmill for intervals.....running 9.5 miles a minute on a 6% grade hill level doing butt kicks and then resting a minute....to gain more speed....any other advice?
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Re: 400 meter workouts

Postby tracknut » Thu May 08, 2003 7:33 am

9.5 miles a minute?!? you're in the wrong event.

You need to state more specifics about your speed workouts. (distances, times , rest intervals etc.) That way you can get more specific help.
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Re: 400 meter workouts

Postby track400meters1 » Mon Mar 31, 2014 1:18 am

The 4 by 200 workout is the MOST POWERFUL WORKOUT THAT EXISTS in the universe for the 400 meter dash... Done exactly 96 hours or 4 full days before the 400 meter race....

It looks exactly like this.

200 meters ( each 200 TRYING TO RUN FASTER THAN best 400 time divided by 2

(2:30mins rest)

200meters

(5:00mins rest)

200meters

(2:30mins rest)

200meters

Do you know why this is the best workout? Ill tell you why.. First off its short and its powerful to start..

Second off.. Doing anything over these repeats will take out the speed factor.. If someone does 4 by 300s then its not the same because doing 300s is training for the 600 not the 400.. the 300 repeats wouldnt be run at the speed needed for the 400..

And at the same token ... running anything under 200meters such as 4 by 150meters would be a workout designed for the 300meters,,, not the 400... Because it would involve more speed and not enough speed endurance.

Therefore the reps need to be EXACLTY HALF of 400 meters... Nothing more and nothing less....

4 by 200 workout is the most powerful workout i have... And i have thouroughly tested these results myself since 1996 ....

The time in between is also another factor..... Theres 2:30 mins of rest exactly in between the first and second 200 with a 200 meter walk back to the start of the 200 line...

Then a full 5minute recovery to stimulate somewhat of a recovery... only to go into the 3rd 200,, and then another short 2:30 rest and then finally an all out 200 on the last one..

The speed should be the projected 400 time divided by exactly 2....

So if someones looking to run 41.99 seconds in the 400.. then each 200 needs to be at around 21.0 seconds...

This WORKOUT IS DESIGNED FOR POWER AND FOR SPEED ENDURANCE AT THE SAME TIME..

Then i add up the total time in the workout ,,and compare it to others..

THere is no other workout that has produced my best times other than this workout... And i have tried everything... AND I MEAN EVERYTHING... I HAVE THOROUGHLY TESTED AND TRIED EVERY SINGLE WORKOUT KNOWN IN EXISTENCE FOR THE 400 AND NOTHING EVEN COMES CLOSE TO THIS WORKOUT DONE EXACTLY 4 DAYS BEFORE RACING THE 400 ALL OUT...

i SPECIFICALLY DESIGNED THIS WORKOUT FOR MYSELF AND IT WORKS.. WOW...

IF ITS DONE 3 DAYS BEFORE THE 400 RACE I RUN SLOWER,, IF ITS DONE 5 DAYS BEFORE THE RACE I RUN SLOWER.. THE KEY TIME FRAME IS EXACTLY 4 DAYS!!!!!!!!!!! 96 HOURS EXACTLY NOT 95 HOURS AND NOT 97 HOURS!


I do this workout and then take off 4 full days.... exactly 4 full days.. Then run the race... And i do NOTHING in between this workout and the race day.. Nothing at all..

Also i forgot to add this is the best workout to do before a 400 race ... But a week or so before that 400 race im also doing a VERY POWERFUL 4 by 100 meter workout that works together with the 4 by 200 workout and i also do 35 yard dashes, heavy lifting...etc... among various other things..

But the main thing i do before each 400 race is this 4 by 200 workout....
Last edited by track400meters1 on Mon Mar 31, 2014 1:51 am, edited 2 times in total.
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Re: 400 meter workouts

Postby track400meters1 » Mon Mar 31, 2014 1:36 am

Also notice how its 4 repeats of 200s.. and not 6 and not 2? Do you see that?

Doing 2 wont tap into speed endurance enough..

and doing 6 of them before the race is WAY TOO MUCH... and will make each 200 go slower.. thus not building up enough speed OR speed endurance... It will be kinda like speed endurance but a much slower type of speed endurance due to doing 6 of them at a slower speed just to get the workout done.

Cant believe how smart im getting that i designed this 4 by 200 workout myself for myself and it WORKS!!

EVERY SINGLE TIME THAT I GO TO THE TRACK and run this 4 by 200 workout 4 days before a 400 race... i set another PR for myself in the 400...

And i only run this workout once every two weeks... Notice how i dont run it every week?
Notice how i dont run it once a month?

Which means i only race the 400 twice a month...

THATS HOW EXTREMELY POWERFUL AND EXTREMELY TOUGH THIS WORKOUT IS THAT I CAN ONLY DO IT EVERY TWO WEEKS!
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Re: 400 meter workouts

Postby polevaultpower » Mon Mar 31, 2014 6:18 am

Holy zombie thread...
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Re: 400 meter workouts

Postby pickle47 » Mon Mar 31, 2014 7:12 am

Feel like I'm reading a magazine advert.
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Re: 400 meter workouts

Postby berkeley » Mon Mar 31, 2014 10:41 am

I was seriously considering running this exact workout only 95 hours before my last 400m race. Thank God I didn't attempt that insanity ...
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Re: 400 meter workouts

Postby no one » Mon Mar 31, 2014 11:20 am

that was absolutely the MOST POWERFUL post I've ever read ... anywhere on the vast expanses of the inet
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Re: 400 meter workouts

Postby mal » Mon Mar 31, 2014 12:09 pm

A little slow.

I used to run 20 X 200 at 50% or better of my 400 time, with a 200 m fast walk recovery. 4 is way too few. Unless you are running high school stuff.

A good 300 session early in the season is 10 X 300 with a 100 m walk recovery in sub 40 second, then drop it down to 5 X 300 in 35 seconds or better.

In college the coach used to give us 45 seconds recovery between 40 second 300m.

The body can tolerate as much as the mind can take.
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Re: 400 meter workouts

Postby no one » Mon Mar 31, 2014 4:03 pm

we went 200s on the 1 minute cycle - -- one minute for run+rest ... 20 min set - rest 15 min another 20 min set some times another 20 rest then a 10 minute set = 50 200s (did this[50] 2xs in my 'career' after col grad) very tough workout although one of my favorite. Sometimes Zatopek on 4s .. but I didn't take the OP seriously a 'bit' too verbose here and on other threads
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Re: 400 meter workouts

Postby Marlow » Mon Mar 31, 2014 4:34 pm

mal wrote:In college the coach used to give us 45 seconds recovery between 40 second 300m.
The body can tolerate as much as the mind can take.

True, but any exercise physiologist/biomechanist can tell you how inefficiently that workout trains the muscles to do what you want.
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Re: 400 meter workouts

Postby track400meters1 » Tue Apr 01, 2014 12:42 am

Forgot to add in some specifics about the rest time..

The rest time is started immediately after memorizing the first 200 rep at the finish line.. So after the first rep i stop the watch then reset and then start the rest time for two minutes and 30 seconds..

Then i walk back over to the starting line of the 200.. Usually lane 2 or 3.... I stop the watch at 2:25,, take about 3 seconds to get ready and then start the watch for the second rep..

If i feel that i went over the 2:30 of rest time then on the next rep i have to subract that from the rest time of 5mins....


So if i did 2:45 in rest time after the first rep i then have to start at 4:45 between the second and third rep...

Everything has to be this exact or else i cannot compare it to any other 4 by 200 workout that i do if the rest times are not the same..

I also mark down the temperature,, wind and everything else.. Weight..

The whole idea is that after this workout ... race pace for the 400 becomes easier...and easier..

And then on each following 200 workout... the goal is to go faster on each 200 and actually go below race pace as tough as it is to do on this workout..

If someone can run this workout in 21.0, 21.0, 21.0, and 21.0... Then they will run 42.0 in the 400...

Thats the way this workout is designed that whatever the average split is after adding up the 4 splits.. Thats exactly what i run in the 400, 4 days later... Its extremely accurate.
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Re: 400 meter workouts

Postby Tuariki » Sun Apr 13, 2014 11:28 pm

Is your Dad Forrest Gump?
And by the way, the weights you are lifting are just not at all impressive. Hell, I can out lift you even with my decrepit 62 year old legs. Still you can definitely out run me as these days I can't even run to the bloody letterbox.
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Re: 400 meter workouts

Postby mal » Wed Apr 23, 2014 1:00 pm

Marlow wrote:
mal wrote:In college the coach used to give us 45 seconds recovery between 40 second 300m.
The body can tolerate as much as the mind can take.

True, but any exercise physiologist/biomechanist can tell you how inefficiently that workout trains the muscles to do what you want.


So what do you think was wanted, and what would you suggest would be more appropriate?
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