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400m training?

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i was thinking that if i ran a 1/4 mile, jogged/slow run 1/4 mile

and repeat for maybe 2miles

good idea?

and any advice you have for training for 400m

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  1. Part of this will depend on where you are during the season.  I may do something like this for the late off season,early preseason.  Either way, I would reduce the amounts:  200m run and then job 200m.  This will increase endurance but give your body a little extra recovery.

    Best training for the 400m is to first look at form.  If you have bad mechanics, then you are going to get killed on the 400m.  Let's look at the race. First of all it is a combination of linear and lateral movements.  You have 2 straightaways for linear and 2 curves.  Depending on the lane assignment that curve can be very difficult.  

    Form:  Let's start at the feet since this will be the brunt of the work you are putting into the ground.  You should be landing on the balls of your feet.  Heel should be a credit card distance from the ground.  Any more than this and you are going to use too much calf and this will tire out faster than your glutes and hamstrings.  On the curves, you will be putting more pressure on the outside edge of the ball area of the left foot and more pressure on the inside edge of the foot on the right foot.

    Ankle:  should be at a 90 degree angle (dorsiflexed).  Picture your ankle having been wrapped after a sprain.  This is correct position, NOT ON THE TOES!!!  Running on the toes is a myth brought on by ignorent people who misinterpreted results of research scientists from the 1930's.  Over 70 years later and we still have coaches getting it wrong.

    Because we are putting so much force into the ground we want to take advantage of the equal but opposite reaction.  You need to brace your stomach muscles.  This will help prevent body rotation when you run.  Arms should be at 90 degrees, hands are relaxed.  On the curves, your left arm will be pumping in a slightly differnt pattern than your right because of the lean.  Shoulders are relaxed but do not rotate.  Head is neutral.

    Training for the 400m.  I would have a set of items to work on.  One is strength.  You need to have a strength program that includes plyometrics, full body movements (cleans, snatches, jumps), squats, abs/obliques, and arms.  

    Running should include some interval work: typically no distance should be more than 600m and that should be rare.  Michael Johnson talks about his training program and he never runs over 400m in practice at any one time.  Make sure as the season approaches that you are running closer to 100% and closer to 400m.  I like doing multiple 200m runs with shorter rest so that I can work on curve work and straightaway at full speed.

    Good Luck!


  2. well im running the 400m hurdles this upcoming season and my coach sent me a workout plan for 400m and 400m hurdle runners.  so far as a summer/preseason workout its basically:  2 short runs (20-30min), 2 long runs (30-40min), 1 or 2 speedworkouts, and a day off every week.  the speed workouts are 3x500s, 3x600s (both at 80%), then it goes to accelerations 6x95, 3x800s, and works its way up to 1200 i believe.  for now, i would just stick with base training which is what the long runs are for, and maybe do the 500s, 600s, and 800s.
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