Do 400m runners lift weights?

Question

Hi. I was wondering if 400m runners have the same training regimen with weights as 100m runners do? Can I perform a program with high weight, low reps? Can I incorporate weight training into my schedule as well as plyometrics, speed drills, and endurance training? How should my program be structured? Please be specific. Will all this help a 400m runner out? I am going to be a freshman in high school and my PR is 52.73. I hope to improve in the future and hopefully join Michael Johnson as one of the greatest 400m runners of all time. Thank you for your time and advice.

Answer 1

The 400 is a sprint and 400 runners should do about the same weight and plyometric program as other sprinters.

You should do weights and plyometrics along with your running.

In the off season you should lift twice a week along with doing plyometrics, running stadium bleachers or stairs.

Run easy distance of from 3 to 5 miles the other days.

When you do plyometrics you should finish with 10x100 meter strides.

Along with lifting  you must do abdominal and core muscle work.

When the pre season starts you will continue lifting through out the track season.