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Training for 400m: Balancing Speed and Special

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April 18, 2011 by Jimson Lee (https://speedendurance.com/author/admin/)

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Last Updated on October 14, 2018

One of the most common requests I get via email are training programs.

I believe coaching is an art and a science.  I feel coaches need to know the science behind certain workouts, have a huge
workout inventory, keeping track of the total volume per sessions, and above all, know how to plan.

That’s the science behind coaching.  Easy.  The art component is the tricky part.

Let’s reverse engineer a training plan.

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(https://speedendurance.com/wp-content/uploads/2011/04/speed-speedendurance-alactic-lactic.jpg)

The 400 meters requires a unique combination of speed and special endurance (or lactic workouts).  There are two ways to
approach this, and that is short-to-long and long-to-short.

If you were to plot a graph of 400 meter sprinters velocity at every 50m segment, you would see the same pattern whether
it’s Michal Johnson’s 43.18 or your High School 52 second time.  And that all boils down to speed reserve.

Speed Reserve
The topic of speed reserve has been covered in a previous post, What is Speed Reserve? Part 1 – 400 meter Sprinter types
(https://speedendurance.com/2009/01/05/what-is-speed-reserve-part-1-400-meter-sprinter-types/)
Click here to free ebook of Alberto Juantorena’s (https://aw45273.aweberpages.com/p/5765049a- andleading
  detailed training workouts What upis
to Speed
the 1976
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Reserve? Part 2 – Training Methods (https://speedendurance.com/2009/01/06/what-is-speed-reserve-part-2-training-
methods/).
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When Tom Tellez describes the 5 phases of the 100 meter sprint, only in the last 20-30 meters are sprinters decelerating
after maintaining maximum velocity.  (John Smith’s perfect world is to eliminate the deceleration phase).  In the 400 meters, it
is sad to report that after the sprinter reaches maximum velocity between the 40-80 meter mark, the race becomes one long
deceleration phase.  Mentally it’s a different story, and you have to add MORE EFFORT when your speeds are actually
declining.  Sad.

READ  Sprint Mechanics with Shelia Burrell

(https://speedendurance.com/2012/08/28/sprint-mechanics-with-shelia-burrell/)

But we love the 400 meters.  Happy.

So to settle the argument, yes, you need speed.  The faster you can run the rst 80m, the faster the overall race.  That’s
called speed reserve.

And yes, you need to be able to handle the lactic acid (acidosis), so those workouts are important, too.

How and When to incorporate those two elements is entirely up to you.

Remember, you can’t maintain a speed you haven’t attained!

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How Many Days a Week?

I feel 3 days a week of “hard” track workouts suf cient (and I’ll go in detail what workouts), but for a group that has good (on
site) therapy and recovery methods, I would train 4 hard days a week.  For a Masters group, or a Youth group doing multi-
sports, I would train hard 2 days a week.

For a good detailed review of the different types of workouts to prescribe, see CLASSIFYING SPRINT TRAINING METHODS
(http://media.speedendurance.com/ebooks/UKA-
Michael_Khmel&Tony_Lester_CLASSIFYING_SPRINT_TRAINING_METHODS.pdf) from UKA.  An excellent read.

I’ll just focus on the CE (competition events) components for now. (I’ll leave out the SPP and GPP workouts, and that includes
weight training and plyometrics)

I would divide the training session (at a very high level) from these choices:
Click here to free ebook of Alberto Juantorena’s (https://aw45273.aweberpages.com/p/5765049a-   detailed training workouts leading up to the 1976
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1. speed (which includes acceleration development and maximum velocity)
2. speed endurance SpeedEndurance.com
3. special endurance I and II
4. tempo

5. REST (passive recovery) or Active recovery

Examples are:

1. speed sessions up to 60m (0-30 acceleration, 30-60 max velocity)

2. speed endurance between 8 and 15 seconds (https://speedendurance.com/2011/04/11/speed-endurance-magic-

workouts-part-1/), or up to 150m

3. special endurance runs between 15 and 40 seconds (https://speedendurance.com/2011/04/12/michael-johnson-

jeremy-wariner-magic-workouts-part-2/), or up to 350m

4. Tempo or 70% speed on grass surface

5. REST or active recovery

READ  Tyson Gay: The Art of the Start

(https://speedendurance.com/2011/04/26/tyson-gay-the-art-of-the-start/)
The here
Click keytois to pay very
free close
ebook attention
of Alberto to the
Juantorena’s volumes, and the recoveries between workouts. 
(https://aw45273.aweberpages.com/p/5765049a- As aworkouts
  detailed training roughleading
guideline, I would
up to the 1976
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target 500m total distance for speed and speed endurance workouts, 1000m for special endurance workouts, and 2000-
3000m tempo workouts.  It depends on the “training age” and “chronological age” of the athlete.
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Below are 3 scenarios, for hard training sessions 2 days, 3 days, and 4 days a week:

4 Days a Week
 

1. MON: Speed
2. TUES:  2000m Tempo (i.e. 2 x 10 x 100m)

3. WED:  Speed Endurance

4. THUR:  Tempo

5. FRI:  Speed

6. SAT: Special Endurance

7. SUN:  Rest

NOTE the back-to-back “hard” sessions on Friday and Saturday.

3 Days a Week
 y
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Focus on speed early

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1. MON: Speed
2. TUES:  Tempo

3. WED:  Speed Endurance/Special Endurance

4. THUR:  Tempo
5. FRI:  Speed

6. SAT: Tempo or Circuit training

7. SUN:  Rest

NOTE: After a block of 12 weeks, I would switch the program in the spring to only one day a week on speed, one speed
endurance and one special endurance.

1. MON: Speed Endurance

2. TUES:  Tempo
3. WED:  Speed

4. THUR:  Tempo

5. FRI:  Special Endurance

6. SAT: Tempo

7. SUN:  Rest
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2 Days a Week SpeedEndurance.com

1. MON: Speed
2. TUES:  Tempo

3. WED:  REST
4. THUR:  Speed Endurance/Special Endurance (depending on the time of year)

5. FRI:  Tempo

6. SAT:  REST or Circuit Training

7. SUN:  Rest

203 363 28 0 8493

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Jimson Lee
Coach & Founder at SpeedEndurance.com (https://speedendurance.com/)
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download the 
I am a Masters Athlete and Coach currently based in London UK. My other
79b5-48dc-9e1a-e098560b152a)
projects include the Bud Winter
Montreal Olympics
Foundation (http://www.budwinter.com/books/), writer for the IAAF New Studies in Athletics Journal (NSA)
and a member of the Track & Field Writers of America.
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READ  What is Speed Reserve? Part 1 - 400 meter Sprinter types

(https://speedendurance.com/2009/01/05/what-is-speed-reserve-part-1-400-meter-sprinter-types/)
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Comments

Nick says
April 18, 2011 at 8:50 am (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-en
durance-lactate/#comment-144059)

Excellent post, Jimson. Keep up the good work. I read and learn almost everyday.

Reply

Markham says

April 18, 2011 at 9:40 am (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-en

durance-lactate/#comment-144064)
Click here toA couple
freeof questions:
ebook of Alberto Juantorena’s (https://aw45273.aweberpages.com/p/5765049a-   detailed training workouts leading up to the 1976
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Are the tempo runs seen more as cardio/recovery as opposed to intervals?

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I rarely do these kind of workouts just because I tend to just get bored, but I may be over-training so I’m
thinking I might need to do these kind of recovery workouts more often.

Also what are your thoughts on the following types of interval workouts for the 400m:

– I usually do 4-6 x 400 w/ 3 minutes rest in around 64-67, and then I run 4-6 x 200 with 2 minutes rest (6
if I ran 4 x 400, 4 if I ran 6 x 400).

It’s tough especially from a mental perspective, and it seems I really feel it the next day.

– Lately I’ve been experimenting with 6-8 x 200 with 45-75s rest, de nitely tougher physically not as tough
mentally. I feel it all day but the next day I’m pretty much ne. I dunno though, something about not running
the 400s in practice makes me feel like I’m cheating on my workouts.

Your thoughts?

I have a bad foot so I have to restrict my volume, so I was thinking the 200s make more sense, especially if I
couple them with a speed endurance session like 3 x 300, 2 x 450, 2-3 x split 400s (300-60s-100), etc, a
few days later.
Click here toAlso – are hills aofgood
free ebook Albertosubstitute
Juantorena’s for speed endurance? So maybe every other
(https://aw45273.aweberpages.com/p/5765049a- weektraining
  detailed I run workouts
10-12xleading
hills up to the 1976
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instead79b5-48dc-9e1a-e098560b152a)
of speed endurance on the track? Montreal Olympics

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Thanks for any insights you have, I probably gave you ideas for several blog posts.

Reply

Jimson Lee says

April 27, 2011 at 1:38 pm (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-s
pecial-endurance-lactate/#comment-145464)

@Markham – sorry for the late comment, as Rome is just nuts right now with Easter and the old
Pope getting beatti ed. I just wrote a Tempo article whch I’ll post Thursday AM.

Your 400/200 workout sounds kind of high with that much volume, which may lead to injuries or
even shin splints. I would just stick to 200’s and keep the recoveries short. If you like these workouts,
then I would move you up to the 800m “eventually”.

The other 200 workout with short recovery is a classic one from Tom Tellez (somewhere on this
Blog).
And yes, several good ideas for Blog posts.

Reply
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79b5-48dc-9e1a-e098560b152a) Montreal Olympics
April 27, 2011 at 1:39 pm (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-s
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pecial-endurance-lactate/#comment-145465)

@Markham, yes, hills are good for SE session, just use a watch and not distance (8-15 sec, 30-45
sec, etc)

Reply

Paul Graham says

April 18, 2011 at 1:50 pm (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-en
durance-lactate/#comment-144088)

I havn’t been doing much tempo (extensive or intensive)this year. Instead i’ve been focusing on the speed
aspects, mostly. As the Main Comp phase approaches, i’ll be doing 1-2 lactate/race modelling sessions a
week. As a replacement for the tempo runs, i’ve been doing core/bodyweight circuits, hurdle mobility work.

For someone who lacks speed, i believe this approach is best. If you cant run 11s in the 100m, your
probably not going sub 50 in the 4. and unless your very young, thats not good enough to win medals.
Speed is key, Technique is pivotal, Strength is pivotal, endurance is helpful!
Click here to@ Markham, i like
free ebook your workouts
of Alberto Juantorena’s and have done most of them at some point  detailed
(https://aw45273.aweberpages.com/p/5765049a- of my training
life. I also likeleading
workouts to keep it the 1976
up to
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simple 79b5-48dc-9e1a-e098560b152a) Montreal Olympics
e.g 3 x 300m w/5 minute rest, then add rest time each week. I also go long to short e.g 3 x 500m – 3
x 250m as the season progresses. Race moddeling workouts should be based on your race strategy too.
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Reply

Doug says
April 25, 2011 at 12:07 pm (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-e
ndurance-lactate/#comment-144925)

cheers Jim / Markam; lots of good ideas here. Jim; on the weekly examples, tempo looks like it is used after
speed or speed end’ as a passive recovery. Some of my tempo sessions like 6 X 300 / 75seconds to 3mins
rest-(dependant on time of year)are the ones which kill me the most and leave my arse and ham’s on re the
next day. Am I running these to fast if this is the case?
also i have been following the clyde hart 400 and/or 200/400 programme mixed with a bit of others pretty
much all winter, although i ran a 100m & 200 open meet 9 rst race of season) yesterday and my raw speed
doesn’t seem to have improved as much as i thought – opening 100m was same last years best??? clyde

hart doesn’t incorporate a weekly session on just speed; 80m or less runs. do you think I need to start doing
one and will it make a difference if I change this now over the next 3 months?
thanks……..
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Markham says SpeedEndurance.com

April 27, 2011 at 3:01 pm (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-en
durance-lactate/#comment-145474)

Thanks for the response Jimson.

I don’t “like” the workout, it’s just hard to move away from it mentally as I’ve had success with it in High
School and College. But I’m starting to shift away from that comfort zone and try the 200s as my intervals
and then incorporating 300s and 400s into my speed endurance.

Especially after I read the Clyde Hart training manual!

Funny you mentioned running for time up hills, I just (as in Monday) started working with a local coach and
that’s what he recommended too.

In any event, thanks for the info – it’s always great to get perspectives from other people.

Reply

Jimson Lee says

April 28, 2011 at 12:18 am (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-
special-endurance-lactate/#comment-145590)
 special endurance lactate/#comment 145590)
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@Markham, today, I like to prescribe 2 x 325m (i.e. 40 sec) at 400m race speed for SE training, but
for people who like the long to short training, you can always try 3 x 325m (or 350) at slightly slower
speeds, and/or slightly less recovery (i..e not full recovery). During my days, we did 3 x 300m all out
with 10 minutes rest. We would start the season in 36, but when we got down to 34, we knew we
were ready. I always dreaded the last rep! We would do curve-straight-curve, so digging the last
curve was good for the mind.

Reply

Scott says
May 11, 2011 at 10:54 am (https://speedendurance.com/2011/04/18/training-for-400m-balancing-speed-and-special-e
ndurance-lactate/#comment-147191)

Maybe a total newbie question here, but where does strength training take place in all of this, if any?

Reply
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