400 meters training method

The 400-meter run is a challenging, grueling event that consists of sprinters' speed, endurance and half-mile runners' stamina. Typically, a 400 meter athlete has two distinguishing characteristics; the speed of a sprinter and the endurance of a half-mile runner ...

The 400-meter run is a challenging, grueling event that combines the speed and endurance of a sprinter with the endurance of a half-miler.

Typically a 400 meter athlete has two distinguishing characteristics; the speed of a sprinter and the endurance of a half-mile runner.

Johnson, an Olympic and world champion in the 200, is a sprinter's 400 meter athlete. However, over the years he has also trained for strength and endurance, so his ability to maintain a high rate of speed is better than other runners.

Distribution of Speed

Distributing speed and energy throughout the 400-meter run is the most effective way to do this, and it's a fundamental requirement for victory. No one can run 400 meters at full speed from start to finish, so pace and speed distribution is essential. Remember; the 400 meters is not a full sprint. The athlete who has amazing speed in the 100 and 200 meters will only have an advantage in the 400 meters if he learns to distribute his energy wisely. Usually a famous 400 meter athlete has a difference of about 0,5 seconds between his best 200 meter time and the first 200 meters of the 400 meter run, while an inexperienced 400 meter runner has a difference of about 1 second.

There is a good formula for predicting 400 meter potential in 200 meter runners; multiply the best 200 meter run time by 2 and then add 3, 5 seconds to it, provided they are willing to train and whether they are fully committed to becoming a good 400 meter runner through training. Obviously, sprinters have an advantage in the first half of the 400 meter run, but if they are inexperienced and don't train reasonably well, that advantage won't be maintained to the finish line. We have seen some sprinters win in the 400 meters primarily because it is more effective to develop endurance than it is to develop sprinting ability over the middle distances.

Training

The 400 meters is an anaerobic event, which means that oxygen uptake is lower than the amount needed to provide ATP (adenosine triphosphate), and the energy for the 400-meter run is derived from the breakdown of high-energy phosphates and the breakdown of glycogen into lactic acid. The sport basically relies on two anaerobic systems - the ATP system and the lactate system - and physiologists have not yet found a way to measure anaerobic capacity, making it difficult to know whether anaerobic stores are increasing or decreasing. It is difficult to know whether anaerobic stores are increasing or decreasing. We can only rely on the fatigue component of the 400-meter race measured by physiologists to know the type of stress the athlete is experiencing.

Appropriate training helps athletes to relieve the stress of the 400-meter run, and we know that hard training causes a lot of stress, which must be adapted to and resolved.

Designing a training program

When designing a training program for the 400 meters, consider the following:

● Concepts that have developed over the years have not changed.

● All training programs should follow a good pattern and be developed to a standard that will significantly reduce the distance run and shorten rest periods.

● There is also benefit in the concept of overload, a training concept that facilitates the stimulation of the athlete's own potential, but of course the extent to which the latent capacity is realized is determined by the facilitators. We can impose a limited load equal to the capacity of the athlete's organism in a training session, then in order to maintain the potential, the body will increase its own capacity to adapt to the new situation, which leads to the formation of greater capacity. But this also tends to lead to overtraining and screwing across the body in the face of chronic injury and energy depletion.

●Another factor to consider when developing a 400-meter training program, about 40 seconds causes a lot of lactic acid buildup, and the ideal distance is generally 300 meters for women and 350 meters for men. Since most high-level athletes can complete this distance in slightly more than 40 seconds, exercising for tens of seconds causes a buildup of lactic acid, so in order to complete this distance, athletes have to practice running multiple times during the training season.

The table below is a seasonal training program that can be used by 400m athletes at all levels (an athlete with a 400m run time of about 46 seconds, for example).

Each run has appropriate rest periods.

For example, 3X300 meters at 50 seconds pace with 1 minute of rest,

Example of a 400 meter training plan

Preparation period (September-December)

Monday 1; Preparation; 1-2km warm-up run, 2; Flexibility work, 3; 2X600 meters at 90 seconds pace with 15 minutes rest. 4; 3X300 meters at 50 seconds speed with one minute rest. 5; 3X300 meters at 40 seconds speed with 5 minutes rest. 6; Finishing; 1-2 kilometers finishing run. 7; Throwing equipment

Tuesday 1; Preparation; 1-2 kilometers warm-up run. 2; Flexibility exercises. 3; 10X200 meters at 30 seconds speed with 3 minutes rest. 4; 6X150 meters long run with small inclines. Fast pace, rest jog. 5; Finishing; 1-2km finishing run.

Wednesday 1; Preparation; 1-2km warm-up run. 2; Flexibility work. 3; 4X350m at 48 seconds pace with 10 minutes rest. 4; 3X200m at 30-29-28 seconds pace with 3 minutes rest. 5; Finishing 1-2km finishing run. 6; Throwing the apparatus.

Thursday 1; Preparation 1-2km warm-up run. 2; Flexibility work. 3; 600-400-200-400-600m speed 30 sec, rest 5 min. 4; 6X100m hurdles, medium speed. Rest 1 minute. 5; Finishing 1-2km finishing run.

Friday 1; Prepare for 1km warm-up run. 2; Flexibility work. 3; Finishing 3km cross country run. 4; Throwing apparatus.

Saturday No organized practice, 5km relaxed run encouraged.

Sunday No organized practice, 20 minute variable speed run encouraged.

Pre-race training (Jan-Feb)

Monday 1; Prepare for 1600m variable speed run (100m fast/100m walk, first 3 laps at a pace that feels easy, 4th lap at 200m run at 26 sec pace). 2; Flexibility exercises. 3; 2X500m at 70 sec pace (56 sec run at 400m pace) rest 15 minutes. 4; 3X200 meters, respectively, 30 seconds, 29 seconds, 28 seconds speed run, rest 3 minutes. 5; 8X10 seconds continuous fast jump, rest 10 seconds. 6; finishing jogging 10 minutes.

Tuesday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 8X200 meters at 28 seconds pace with 3 minutes rest. 4; 6X150 meters uphill run, max speed sprint up, slow walk back. 5; Barbell exercises. 6; Finishing jog 10 minutes.

Wednesday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 4X300 meters at 42 seconds pace with 5 minutes rest. 4; 3X200 meters at 30, 29, and 28 seconds pace respectively, with 3 minutes rest. 5; 6X10 seconds max effort rubber band run with 10 seconds rest, and 6; Finishing jog for 10 minutes.

Thursday 1; Prepare for 1-2km run. 2; Flexibility work. 3; 1 X 350m fast run with 15 min rest. 4; 4 X 200m 26 sec pace with 5 min rest. 5; Barbell work, 6; 2km relaxation run.

Friday 1; Prepare for 1-2km warm-up run. 2; Flexibility exercises, 3; 3 X 200m, 30 sec 29 sec 28 sec pace run respectively, rest 3 min. 4; 1600 relay run, finishing jog 10 min.

Saturday Quiz

Sunday No organized training, but advocate doing some easy trail running for about 20 minutes.

Pre-race conditioning (March-April)

Monday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 2X450m at 58.5 seconds (52 seconds to run at 400m pace) with 15 minutes rest. 4; 3X200m at 28 seconds, 27 seconds and 26 seconds respectively with 3 minutes rest. 5; 10 min. Finishing jog.

Tuesday 1; Preparation for 1-2 kilometers warm-up run. 2; Flexibility exercises. 3; 6X200 meters at 26 seconds, rest 3 minutes. 4; 5X20 meters pulling a rubber band run, slow speed, rest 3 minutes. 5; Barbell exercises. 6; 10 minutes finishing jog.

Wednesday 1; Prepare for a 1-2km warm-up run.2 Flexibility exercises.3; 4X300m at 42 seconds pace with 5 minutes rest.4; 8X100m uphill run, fast uphill, walk downhill.5; 10 minute warm-up jog.

Thursday 1; Prepare for 1-2km warm-up run. 2; Flexibility exercises. 3; 3X200m pace 26 seconds, 25 seconds, 24 seconds respectively, rest for walking 200m. 4; 3X150m variable speed run, performed slowly, moderately, and quickly, walk back to rest. 5; Barbell exercises. 6; 10 minute finishing jog.

Friday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 3X200m speed 26 seconds, walk 200m back to rest. 4; 1600m relay run. 5; 10 minute finishing jog.

Saturday Quiz

Sunday No activities are specifically scheduled, but it is advocated to do a 20 minute trail run.

Late (May-June)

Monday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 1X450m at 50 seconds pace with a 15-minute rest. 4; 3X200m at 26, 25, 24 seconds pace, walking 200 meters as a rest. 5; 10-minute finishing jog.

Tuesday 1; Prepare for a 1-2km warm-up run. 2; Flexibility exercises. 3; 4X300m at 42 seconds, rest 5 minutes. 4; 4X200m at 28 seconds, 27 seconds, 26 seconds, 25 seconds, rest 3 minutes. 5; Barbell exercises. 6; 10 minutes finishing jog.

Wednesday 1; Prepare for 1-2km warm-up run. 2; Flexibility exercises. 3; 1X320m fast run, rest 15 min. 4; 3X200m pace 26 sec, 25 sec, 24 sec respectively, walk 200m rest. 5; 8X800m uphill run, fast up, walk back. 6; 10 min finishing jog. 7; 10 min finishing jog. 8; 1X800m fast run, walk back. 8; 1X300m fast run, walk back. 9; 10 min finishing jog. 10 min finishing jog. 10 min finishing jog. 10 min finishing jog.

Thursday 1; Prepare for 1-2km warm up run. 2; Flexibility exercises. 3; 3 sets of variable speed runs, fast run with fastest speed, slow run with elastic small steps 50m all out sprint run, 50m intermediate speed run, 50m jog, sprint all out run with 3 minutes rest. 4; Barbell exercises. 5; 10 minutes finishing jog. 6; 10 minutes finishing jog. 7; 10 minutes finishing jog. 8; 10 minutes finishing jog. 9; 10 minutes finishing jog. 10; 10 minutes finishing jog. 10; 10 minutes finishing jog.

Friday 1; Prepare for 1-2km warm up run. 2; Flexibility exercises. 3; 2X200m pace 26 seconds, walk 200m rest. 4; 1600m relay run. 5; 10 min finishing jog. 6; 10 min finishing jog. 7; 1x200m jog. 8; 2x200m jog. 9; 2x200m jog. 10 min finishing jog. 10 min finishing jog.

Saturday Quiz

Sunday No activities are specifically scheduled, but it is advocated to do a 20 minute easy trail run.

Race

If the athlete minimizes tension and energy expenditure is appropriate, then the ideal race pattern is a gentle deceleration. Athletes should try to get as close to top speed as possible in the first 50 meters, relaxing the upper body while maintaining lower body speed, and finding the feel of the race with the rhythm of the run in mind. It is also important to consider running the 200 meters as hard as you can in the next leg, and athletes should be trained to consider this in their race plans. Athletes should try to speed up their upper body swing and lower body knee lifts to get back into sprinting action as quickly as possible and learn to move from 200 meters to 300 meters to find the optimal stance to win the race. This is a controlled movement that allows the athlete to fall behind or ahead of their opponents in the last turn, and it is important to stay relaxed and fight off fatigue in the last 100 meters of the race. The best way to do this is to focus on proper running technique and good form in your movements.

Summary

Coaches are not only the trainers, but also the formulators of tactics for the 400m athlete, scheduling the different parts of the training program as well as the timing of the race. Let the athletes know in advance the pace you want them to maintain in the 200 meters, or even 300 meters in each section, so that both sides have a clear idea. Often pace is dictated by the race, but there is no reason not to be mentally prepared to try to achieve a certain level. If they have already reached the desired level through different tests in their regular practice, then they will not be afraid of encountering new situations in the actual race.