THE 400

OATCCC 2015TRACK AND FIELD CLINIC

Rod O’Donnell

“The heart of a great track team is built aroundthe 400. If you can run a 400, you’ll be

able to succeed in the shorter sprints, the 300 hurdles, the sprint relays, and maybe

even the 800.”Carl Dupler,

Former Cambridge Coach

MAJOR POINTS OF PRESENTATION

• Importance of 400 in your program• Important general facts for 400 success• Key workouts• Resources that will help• Questions

GENERAL FACTS

• Predicted time for the 400 is to take the athlete’s 200 time and double his/her best

200 and add 3.5 seconds. Another predictor is to take the 200 time, multiply by 2.208 for a high school boy and 2.234 for a high school girl.

• A successful 400 training program will include training comprised of

STRENGTH ENDURANCE

SPEED ENDURANCE TEMPO ENDURANCE STRENGTH TRAINING POWER SKILL (Event Running) FLEXIBILITY MENTAL TRAINING

PROPER SPRINTMECHANICS IS A CRITICAL PART OF THE SUCCESS IN THE 400AND SHOULD BEINCLUDED IN ALLPHASES OF THE TRAINING FOR THEEVENT

CORE STRENGTH IS A KEY TO 400 SUCCESS

Building a base of aerobic and anaerobic work,especially in the early season, will

allow athletes to performover a long season.

PRESEASON CONDITIONING SHOULD INCLUDEONE DAY PER WEEK OF HILL WORK.

SUGGESTED DISTANCE: 30-150 METERS

THE AMOUNT OF WORKDONE DURING THE PEAK PHASE

OF TRAINING WILL DEPEND ON THEQUANTITY AND QUALITYOF WORK DONE IN THE

BASE PERIOD.

TRUE SPEED WORK IS ANYDISTANCE RUN UNDER :08,USING MAXIMUM EFFORT. Tony Venay, OATCCC Clinic

400 BREAKDOWN

The first 70 meters – SPRINTThe next 130 meters – FLOATThe next 100 meters – BUILD

The final 100 meters – LIFT

The opening 200 of a 400 meter race should beone to two seconds slower than the athlete’sbest 200 time, according to the athlete’sexperience, with the second 200, one-two seconds slower than the first.

Wt Training is important, using 3-4 sets of 8-9 reps for 4-6 weeks, then 4-5 sets of 5 repsfor 6 weeks. If lifting during peak phase, 3 setsof 5 reps are recommended.

WEIGHT TRAINING

PERCENTAGE OF EMPHASIS CHART FOR WORKOUTS

TYPES OF WORKOUTS FALL EARLY MID LATE

• Speed Endurance 75 90 100 100• Tempo Endurance 100 100 100 75• Strength Endurance 100 90 80 70• Endurance Training 100 20 10 5• Power Speed 20 60 70 80• Event Runs 25 90 100 100• Strength 100 100 100 100

SAMPLE WORKOUTS

THE PACE OF THE WORK-OUT SHOULDBE ADJUSTED TO THE ATHLETE,

BY TAKING INTO ACCOUNTAGE, GENDER, BACKGROUND,

CURRENT INFORMATION,TRAINING SEGMENT (early, mid, late season),

CURRENT BEST TIME

- 8 x 200 in :28 on 2:00 – Recover 8:00 – 400 – Go! Tempo Endurance

- 4 x 500 – Go through 400 at assigned pace, then pick up tempo for the final 100 – 5:00 active rest recovery. Tempo Endurance

- 4-8 x 400 – 85-95% effort with a recovery of 3:00 or less Tempo Endurance

- Running in place on the high jump pit. Ex.: 4 x :30 as hard as possible. Work up to more reps. Strength Endurance

- 200-300-400-500 – 90% with 10:00 recovery between each one. Speed Endurance

12 SAMPLE WORKOUTS

- 25:00 continuous run – alternating :90 at 80% with :60 jog – good during base period. Endurance Running

- 6 x (300:30 jog-100) – 90% - 10:00 RI – Speed Endurance

- 10 x flying 100 at 400 pace with 5-10:00 recovery. Speed Endurance

- 6 x 130 meter hill – Walk back recovery – emphasize correct form - push off, lift knees, don’t shuffle - Strength Endurance

- 8 x 30 meter hill - Power Speed

- 4 x 20, 3 x 30, 3 x 40, 2 x 50, 1 x 60 – Rest 4:00 on reps – 500 on set - Speed

- Meets during the week can be used as speed and speed endurance workouts

THE 40010 RESOURCES THAT WILL HELP

1. Track and Field Omnibook, 5th edition, Ken Doherty, Chapter 7 – pgs. 99-113

2. Running Trax – J. Gerry Purdy3. Speed Improvement for Young Athletes – 2nd Edition, George

Dintiman4. Track Technique – Speed Training – Dare and Kearney, Spring

1988 – Older article but very relevant5. “400 Meter Training” – Clyde Hart – NACACTFCA.org/articles6. “400 Meter Training: Ideas for Training Design” – Jim

Hiserman – Coaching Athletes Quarterly – Spring 2010

7. 400 Meter Training – Ron Parker – Clinic Presentation8. “Building Strength” – Vern Gambetta – Techniques, Nov 20079. “Sprinting the Florida Way” – Mike Holloway –

Coachesdirectory.com10. World Class “All Sports” Speed Development Program,

Second Edition: April 2011, Steve Silvey

SPRINT CAMPEARLY-SEASON SAMPLE PRACTICE PLAN

1. Active Warm-Up A. Jog 10:00 B. Jumping jacks, Down-up-Wayback, Chop Wood, Squat

Thrusts (:30 each)2.Neural Pathway A. Quick feet – 4 square hop (:30) B. Karaoke (:30)

3. Tech Development – Form Drills – Cone to Cone x 31) High knee2) Butt kicks3) Skips4) High knee wall5) Wall hold

4. Max Speed Work – Outdoor - 90 M – 30 stride, 30 faster, 30 fastest -60 M – 20 sprint, 20 float, 20 sprint Indoor - 15 M from 3 pt - 20 M from 3 pt

5. Sprint loading - 2 resisted followed by 1 unassisted - Resisted sprinting – against partners or tow

rope- Hills – 8-10% angle- Plyometrics – 80-100 contacts

6. Specific Sport DrillsStarts/Exchanges

Endurance

7. 2 x 200 -:60 RI (10:00) 3 x 100- :60 Outdoor 4 x 4 x 60 – (2:00) and (4:00) Indoor

QUESTIONS?