400 metres Training
As all athletes have different needs, a single program suitable for all athletes is not possible. A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. The program supplied here is just an example and will require updates to meet your specific aims and objectives.
Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
The 400m sprinter derives 14% of its fuel from the anaerobic alactic (phosphagen) energy system, 48% from the anaerobic lactic (glycolytic) energy system and 38% from the aerobic system. The following table provides possible training loads for the development of each energy system. The "% effort" column is calculated using the athlete's current 100m time.
Overview of the Training Program
The season's training plan is based on six phases, each comprising a repeated four-week program. The workload in the first three weeks of the four-week program increases each week (easy, medium, hard), and the fourth week comprises active recovery and tests to monitor training progress. The four-week cycles aim to:
Remember, a training program is athlete specific, and the results of the tests in the fourth week can be used to adjust the training in the next four-week cycle to address any limitations.
The content and quantity of training each week and phase will depend on many factors. The Planning page provides an insight into data gathering and preparing training programs.
Example Training Plan & Programs
The objective of each phase, with links to examples of a season's training plan and four-week training programs for phases 1, 2 and 3, are as follows:
The content of the four-week programs in phases four and five depends very much on the athlete's progress and competitive races. Your aim in these phases is to address any limitations the athlete may have to bring them to peak performance for the major competition in phase five.
400 metres Race Focus
400 metres Potential
Take your best 200 metres time and double it - subtract the result from your best 400 metres time. Suitability to 400 metres racing:
To determine your potential 400 metres time (based on your current 100 metres time) and the pace for every 100 metres of the 400 metres race, visit the 400 metres pace page.
The following evaluation tests can be used to monitor the sprint athlete's development:
Sprint Time Predictors
Test results make it possible to predict potential times for a sprint event. The available sprint time predictors are:
Rules of Competition
The competition rules for this event are available from:
If you quote information from this page in your work, then the reference for this page is: