How to Train for the 400-Meter Dash

The 400-meter dash is one of the most difficult events in track. It requires a sprinter's speed and a half-miler's endurance. Athletes training for the 400-meter dash should be willing to work on speed, as well as endurance and pacing themselves for the entirety of the race. Many sprinters, as well as half-milers, transition into this race, but all runners require dedicated training for the 400-meter dash.

Instructions

1

Break your training season up into distinct phases in which you actively build endurance and strength, compete and recover.

2

Warm up before and cool down after every training session with light jogging and dynamic stretching of all muscle groups for at least 10 minutes.

3

Incorporate both speed endurance training (1000 meters broken up into repetitions of smaller distances resting 10 minutes in between) and tempo endurance or interval training (1000 meters broken up into repetitions of smaller distances alternating between different percentage power output and resting two to three minutes in between).

4

Do strength endurance training in which you run multiple repetitions up a long hill, up stadium steps or doing resistance running. Regularly alter these exercises to focus on shorter distances and faster speeds for more power output.

5

Do regular endurance training. Run for a set amount of time at a steady pace.

6

Focus on endurance and strength building in the initial phases of your training period. Gradually phase in power and speed workouts. Add a training element where you run the race and simulate the competition environment for the event. Time yourself and measure progress on the race.

7

Use maximum speed drills to determine and increase the maximum speed at which you can run the 400-meter dash. Don't overuse this technique because you won't actually run at maximum speed all of the time.

8

Incorporate regular weight lifting and flexibility exercises into your training routine. Don't lift too hard or stretch too far to avoid minor incidental injury.

9

Have at least one phase of recovery built into your training season where you focus on primarily low-intensity activities like long-distance running and flexibility. You can also plan out your next training routine while recovering for a few weeks.