Training for the 400 meters

[Yulaw2k2]

How do you guys normally Train for the 400 meters?
And whats your times on it.

[danelons]

Our guys usually do a range of different workouts -

16x100 (rare)
8x200's
6x200's
8x240's (because our indoor track is 160 meters)
8x300's
6x300's
8x320's (because our indoor track is 160 meters)
100-200-300-200-100-200-300-200-100
400-300-300-200-200-200-100-100-100-100

Also, we do plyometrics(sp) about every other day

The combination of those workouts allowed Remi Ray to win New Englands in the 600m. He runs a high 48 low 49. I'm a high 51 low 52 runner.

[Weezy]

10x150
8x200
5-6x300
600,400,300, 3x200, 150

i'm a 50-51 runner

[Sully 800]

i think you need to be more specific than just sets and distances to be helpful.

Important workouts rely upon the number of repitions and distance run, as well as the pace for each and the recovery. Including all of that would be much more beneficial for creating a training plan for 400m. And of course, by including your PR's the workout paces can be adjusted for people of varying levels.

[Yulaw2k2]

Hmmm last time i ran the open 400 i ran a 50.5 i just did what i needed to win. Then I ran the 4by4 relay and i anchored and they got me elctronic at a 46.7 or sumthing.
My routine at school is 4 400's but i run those preatty hard.

But sometimes we'll run like a 500,400,(the rest of the team will run 2 300's) and i run 2 more 400's and then a 500. Then i'll change it up like every monday and run with the longdistance.

[PiNk_DiAmOnDS_RuN_TrAcK]

Hmmm last time i ran the open 400 i ran a 50.5 i just did what i needed to win. Then I ran the 4by4 relay and i anchored and they got me elctronic at a 46.7 or sumthing.
My routine at school is 4 400's but i run those preatty hard.

But sometimes we'll run like a 500,400,(the rest of the team will run 2 300's) and i run 2 more 400's and then a 500. Then i'll change it up like every monday and run with the longdistance.
i hightly dount ur a 46.7 400 runner. Anyways I ran Cross Country instead of doing nothing this past fall...xc helped me a lot...i went from a 1:10.73 to a 1:01.24...do xc or something in the fall

[scottyfresh]

52/53...my coach usual has me and my training partner run volume 200's. we've worked our way down throughout the year from say 16 @ 36 on 36, 14 @ 34 on 34 to 8 @ 28 on 90...it helps cause ive felt myself become less winded on the front stretch in the past meets. run for volume. you run more a decent pace w/o risking injury, instead of running low reps fast with less of a rec and more chance of becoming hurt

[runner00]

yeah x-c is helpful since 400 does require *some* endurance (it's arguably equal parts endurance and speed).

[Brumund-Smith]

yeah x-c is helpful since 400 does require *some* endurance (it's arguably equal parts endurance and speed).

No, it is not arguably equal parts endurance and speed. There is WAY more speed involved. You do need some endurance though. For a high school 400m athlete, CC in the fall is great if you do the shorter workouts. That is probably better than whatever else you would do in the fall.

[lollazyboiy]

this yr our 400 training was a lil simple..my first yr runnin the 400

10-200s at 30-35 pace
3x500(comin in 400 at 62) 3x 200...28 27 26 pace
350(55) 300(43-45) 250(35-39) 200(31) 150(25) 100(all u got)
4x 600 at 70sec 400 pace and hold it for 200
300 250 300 250<very very fast>
then sometimes i just switch off with runnin with the sprinters/jumpers,..