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1

400 Metre Training


by Ron Parker
Training a sprinter for the 400m race is not as easy as it may appear. The 400m sprinter must be trained in
all three energy systems, particularly the Glycolitic energy system. This requires knowledge of how to train
the Glycolitic system and how to schedule recovery times from the workouts. The coach must also
schedule training for the Phosphagen and Aerobic energy systems and appropriate recovery times.
A successful 400m training plan must incorporate training for the following attributes: Endurance, Speed,
Speed Endurance, Strength, Power, Skill, Flexibility and Mental training.
For the sake of brevity, however, this article will focus on only training the glycolitic energy system with
speed endurance training. The most important aspect of glycolitic training is training the glycolitic
capacity of the athlete during the winter season on the track. Using Speed Endurance 2 training with
total training distances over 3000m on the track increases the capacity of the athlete to maintain speed
during races up to 800m and also increases the capacity of the athlete to repeat races of 400m during the
same competition. These glycolitic capacity workouts are the foundation of 400m training and must be
done using training distances of 300m to 1000m with work:rest intervals between 1:2 and 1:3. For an
8x400m training session the rests would be 2.5 minutes long and would be done walking, often consuming
water during the rest.
The next most important aspect of training the 400m sprinter is Special Endurance training done near
race pace to adapt the sprinter to racing performance. Rest intervals are much longer (1:10 work:rest ratio)
and the pace is much faster than the Speed Endurance 2 workouts. These workouts train the glycolitic
power and the neural systems.
The training microcycles below are those followed by a 400m sprinter during one year of training in their
fourth year of training specifically for the event training once per day (Junior age).

Training Microcycles (7 days)


Month

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Weights

Rest

Hill sprints

Weights

Rest

Speed Endurance
1

Endurance

Weights

Indoor Power

Speed
Endurance 2

Weights

Rest

Speed Endurance
1

Endurance

Weights

Indoor Power

Speed
Endurance 2

Weights

Rest

Speed
Special Endurance

Endurance

Weights

Speed

Speed
Endurance 2

Weights

Rest

Speed
Special Endurance

Endurance

Weights

Speed

Speed
Endurance 1

Tempo
recovery

Rest

Speed
Special Endurance

Endurance
recovery

AM-Recovery
PM-Weights

Speed

Speed
Endurance 1

Tempo
recovery

Rest

Compete

Compete

YTP Period

October
General
Preparation

December
General
Preparation

February
Specific
Preparation

April
PreCompetitive

June
Pre-Comp,
Competitive

July
Competitive

Definitions
Endurance
Speed Endurance 1
Speed Endurance 2
Special Endurance
Speed
Power

E
SE1
SE2
SpE
Sp
P

3000m plus
100m to 300m interval runs
400m to 700m interval runs
150m to 400m interval runs
30m to 80m interval sprints
Hills, stairs, med ball, plyos

1 to 2 reps
5 to 10 reps
4 to 8 reps
1 to 3 reps
3 to 8 reps
variable

3000m to 8000m
1000m to 1800m
2000m to 3200m
150m to 1200m
100m to 250m
variable

2:1 work/rest ratio


1:3 work/rest ratio
1:2 work/rest ratio
8-10 minutes rest
3 minutes rest
3 minutes rest

2
On the following pages are the tables of the Speed Endurance and Special Endurance workouts followed
by the 400m sprinter. Not included are the Endurance, Strength, Power, Skill, Flexibility and Speed
workouts that the athlete also followed. In addition are the volume and speed of the workouts on two
graphs speed endurance and special endurance. These are supplemented by the pace tables used to
prepare the workouts plus an article on how the energy systems are trained and the energy system
components for each event in athletics.

Track workouts for 56 sec 400m


Month

November

Week

3.5 min

2:12.0

83

2800m

2.5 min

1:23.5

83

3000m

3.0 min

1:47.0

83

3200m

2.5 min

1:21.0

81

3000m

3.5 min

2:15.0

85

3000m

3.0 min

1:45.5

84

2400m

2.0 min

55.3

77

2500m

3.0 min

1:37.0

75

1800m

2.0 min

54.8

75

2400m

2.0 min

55.6

77

1600m

1.5 min

35.5

4/5/6/5/400m

2400m

2/2.5/3

77/1:32/2:12

77
77

1500m

2.0 min

54.0

76

2000m

3.0 min

1:38.0

76

5x300m
4x500m
6x400m

2400m

2.5 min

75.6

76

3/4/5/4/300m

1900m

2/2.5/3

54/75/1:36

74

2x600/300m

1800m

3.5 min

2:03/54

75

2x500/2x400/2x300

2400m

varied

1:35/75/54

75

2000m

2.5 min

73.9

74

1600m

3.0 min

1:33/51

71

5x400m
2x500/300m
4x500m

2000m

3.0 min

1:32.0

70

2x500/2x400/2x200

2200m

varied

1:40/1:18/34

76

1400m

varied

1:30/67/55/30.6

69

1500m

2.0 min

52.3

72

600m

1.5 min

28.3

62

1900m

varied

53/71/1:35

71

500m

2.0 min

32.5

56

5/4/3/200m
5x300m
3x200m
3/4/5/4/300m
2x250m
2/3/4/3/200m

1400m

varied

29/50/69

69

100to200m by 20m

900m

1.0 min

12.78 to 27.96

62

1000m

2.5 min

27.0

60

750m

1.5 min

19.5

59

5x200m
5x150m
2x200m

400m

10 min

26.1/26.7

59

2x100/200/100m

800m

varied

13.5/26.7/14

59

5x150m

1000m

1.5 min

20.0

61

2x100/200/100m

800m

varied

nt

58

4x200m
1x150m

800m

2.0min

27.4

61

150m

none

18.1

56

1
2
3
4
1
2
3
4
5

February

1
2

March

4
April

4
May

1
2
3

June

July

Pace
table

2400m

January

Time

4x600m
7x400m
6x500m
8x400m
5x600m
6x500m
8x300m
5x500m
6x300m
8x300m
8x200m

2
3

December

Day 1 Speed Endurance


Workout
Total Rest

3
August

5
1

Month

Week

November

December

4x100/150/100

1400m

0.5 min

nt

12x100m

1200m

0.5 min

nt

4x150/100/150

1600m

0.5 min

nt

4x150/100/150

1600m

0.5 min

nt

12x150m
3x250m
300/250/200m
2x300m
compete
500/300m

1800m

0.5 min

nt

1800m

0.5 min

38.9

62

1200m

0.5 min

46/39/29

62

1200m

0.5 min

45.5/46.7

62

1000m

0.5 min

1:37.5 600m

65

800m

400/300/200m

900m

10 min
8 min

1:21/46.3
62/46/29

62
62

2x350m
compete
3x300m
compete
350/250m
2x300m
350/200m
2x350m
350/250m
3x300m
compete
300/200m
300/250m
3x200m
compete
300/200m
compete
300/200m
compete
compete
compete
300/200m
compete
150/300m
compete
compete
compete

500m

10 min

54.2/55.0

63

36.3 300m

58

4
1
2
3
4
1
2
3
4
1
2
3
4
5
1
2
3
4
July

1
2
3
4
5

August

Pace

June

Time

60

nt

May

Day 2 Special Endurance


Workout
Total Rest

nt
13.00 to 24.11

0.5 min

4
5

April

none
varied

1400m

March

700m

4x100/150/100

February

none

100to180m by 20m

4
January

warmup

900m

8 min

45.3

60

800m

10 min

1:38.6 600m

65

600m

10 min

53.0/37.4

61

600m

10 min

43.0/43.8

58

550m

10 min

52.7/29.0

60

700m

10 min

53.4/53.7

61

600m

10 min

52.5/37

59

600m

10 min

44.8/45/46.6

60

58.2 400m

58

500m

10 min

44.4/38 hurdles

71

550m

10 min

43/36.6

58

600m

8 min

26.1/26.4/27.2

59

56.75 400m

57

500m

500m

500m

450m

10 min
10 min

10 min
10 min

42.2/26.8

56

58.08 400m

58

41.3/26.4

55

56.80 400m

57

56.95 400m

57

61.85 400mH

62

40.9/26.8

55

56.53 400m

57

18.8/41.5

55

60.92 400mH

61

55.88 400m

56

55.80 400m

56

4
Day 1 Speed Endurance training
Volume vs Pace
90
80
70
60
50
40
30

Pace table 400m


Volume (x100m)

20
10
0
1

11

13

15

17

19

21

23

25

27

29

31

33

35

37

Weeks

Day 2 Special Endurance training and competition


Volume vs Pace
70
60
50
40

Pace table 400m

30

Volume (x100m)

20
10
0
1

11

13

15

17

19

21

23

25

27

29

31

33

35

37

Weeks

400m Pace Tables for Glycolitic (Anaerobic Alactic) Running Workouts


Distance
Pace for
400m

700m
600m
500m
400m
350m
300m
250m
200m
150m
100m

Time
86

Time
83

Time
80

Time
77

Time
74

Time
71

Time
68

Time
65

Time
62

Time
59

Time
56

Time
53

Time
50

Time
47

Time
44

2:30
2:09
1:47
1:26
1:15

2:25
2:05
1:44
1:23
1:13
1:02

2:20
2:00
1:40
1:20
1:10
1:00
50
40

2:15
1:56
1:36
1:17
1:07
57.8
48.2
38.5
28.9
19.3

2:10
1:51
1:33
1:14
1:05
55.5
46.3
37
27.8
18.5

1:47
1:29
1:11
1:02
53.2
44.4
35.5
26.6
17.7

1:42
1:25
1:08
59.5
51
42.5
34
25.5
17

1:38
1:21
1:05
56.9
48.8
40.7
32.5
24.4
16.3

1:33
1:18
1:02
54.3
46.5
38.8
31
23.3
15.5

1:29
1:14
59
51.6
44.2
36.9
29.5
22.1
14.8

1:24
1:10
56
49
42
35
28
21
14

1:19
1:06
53
46.4
39.8
33.2
26.5
19.9
13.3

1:15
1:03
50
43.8
37.5
31.3
25
18.8
12.5

59
47
41.1
35.3
29.4
23.5
17.6
11.7

55
44
39.5
33
27.5
22
16.5
11

5
Distance
Pace for 400m

700m
600m
500m
400m
350m
300m
250m
200m
150m
100m

Time
86
2:30
2:09
1:47
1:26

Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
83
80
77
74
71
68
65
62
59
56
53
50
2:25
2:20
2:15
2:10
2:05
2:00
1:56
1:51
1:47
1:42
1:38
1:33
1:29
1:24
1:19
1:44
1:40
1:36
1:33
1:29
1:25
1:21
1:18
1:14
1:10
1:06
1:03
1:23
1:20
1:17
1:14
1:11
1:08
1:05
1:02
59
56
53
50
1:14
1:11
1:08
1:06
1:03
1:01
58.2
55.6
53.0
50.3
47.7
45.1
1:02
1:00
57.8
55.5
53.2
51
48.8
46.5
44.2
42
39.8
37.5
51.0
49.1
47.2
45.3
43.4
41.6
39.7
37.8
36.0
33.9
32.2
40
38.5
37
35.5
34
32.5
31
29.5
28
26.5
25
29.5
28.4
27.2
26.1
25.0
23.9
22.7
21.6
20.5
19.3
19.3
18.5
17.7
17
16.3
15.5
14.8
14
13.3
12.5

The tables preceding are used for calculating the pace for running Glycolitic Power and Capacity workouts.
The work:rest ratios to be used are: 1:3 to 1:4 for power and 1:3 to 1:2 for capacity. The rest interval
must be active with either walking (2.5 minutes minus) or walk/jog (3.0 minutes plus).
The pace to be achieved is faster as the distance run is reduced. The diagonals are for Speed Endurance
workouts and the colours are coordinated to designate pace for each level aimed for. An athlete able to
run a workout of 6x400m at a 74 second 400m pace (1:14) would be expected to do an 8x300m workout at
a 53 second pace for each 300 (71sec-400m) or a 4x600m workout at 2:00 minute pace. The rest interval
for these capacity workouts should be 2.5 minutes for the 6x400m, 2.0 minutes for the 8x300m and 3.5
minutes for the 4x600m. The vertical columns are for the Special Endurance workouts.
These tables can also be used for Aerobic Power workouts.

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