How to train for the 400m and 800m????

Question

I have a track meet in 5months which i am guessing is easily enough time to train well. I am wondering what the best ways to train for the 400m race is, any strategies or suggestions?

Answer 1

Get some mileage for the first 2 months, maybe 25-35 miles per week.  Then month 3, do the following:

Day 1 - Rest

Day 2 - 10x100s at the track.  Run hard fast relaxed controlled; then jog, walk, rest on the turns.  Half-mile warmup & cooldown

Day 3 - 2 miles easy

Day 4 - 2 miles easy

Day 5 - 10x100s at the track.  Run hard fast relaxed controlled; then jog, walk, rest on the turns.  Half-mile warmup & cooldown

Day 6 - 2 miles easy

Day 7 - 4 miles easy

Month 4 you should make 1 track day doing 200 repeats.  1 month before the track meet substitute 1 of the track days for an easy run.

Good Luck

Answer 2

When I was in school I did athletics 400m was my TOP item and I loved it,it is hard training

In the beginning of training I started to run far like 5km not fast just to get your lungs & heart ready for it,that wolud be the first month you can do dome training like running with a tyre thats been tied on a rope,pulling it,it works to make your legs stronger for that last 100m of the 400m

after you feel fitter you can start following a program here is how I was trained

Monday- 6 x 400m's (depending on your fitness start with 3 and build your way up)

Tuesday run round the track starting at the 400m start just run slowly,like a warm up..till the 300m-from the 300m build up your speed to 75% then near to the 200m start running full speed ,at the 200m start to slow down again to a warm up pace till you get to the 100m mark,once again start building up your speed 75% then near the 400m start running full speed till you get to the 400m maark where you started do this for 6-10rounds depending on your fitness this help for your heart & to be able to speed up if someone race you during the 400m or at the end but tje part where you have to run slow must be slow coz it's to catch your breath.

Wednesday do 200m's start at75% speed and build up to 90% do 6-12 depending on your fitness

Thursday start witk a 800m,rest,600m ,rest, 400m, rest, 200m rest. after doing a item rest for about 5min then start with the next one

Friday we usually had the day off

Saturday is RECOVERING yes,you rocover of the weeks practice,run slowly just to keep staying in practice run for about 10 - 20 minutes..

Sunday you defnitle rest

a month before you start competing do less then usually and on Thursday(Month before) you do sprints 100m & 80m's you need speed for the 400m too  thats why we did 200m's on Wednesday...& put your mind on it

~~GOOD LUCK~~

Answer 3

Run like 40 miles a week.

Answer 4

You are in middle distance events and you will need long easy 5 mile runs and short interval training at distances of 200, 400, 800, and 1000 meters.  Work in some easy days and race at the end of each week to see your proggress.  The most important thing is to keep training.  Only run 4-6 days a week.  Running everyday will get you hurt.  Remember to stretch before and after each run to avoid injury and good luck,.

Answer 5

propper training is roughly the same no matter the sport or distance.  it begins by building a base of slower, low intensity work, usually combined with weights or strength type work.  after building a base, you bring in work like fartleks and intervals to build power and strength and you finally work on speed.  finally you have a rest period and start the whole cycle all over again.

both of these races are hard, because they are long sprints.  muscle strength really helps in these.  i would begin with lifting weights to gain strength combined with distance runs, like 5miles, perhaps a long one on saturday of 10.  after a month or so, i would begin adding some intervals a couple days a week, and slowly do shorter, faster intervales and surges.  be sure and factor in easy, recovery days after hard efforts.  many runners get injured or burnt out by going too hard all the time.  work requires recovery.

finally, learn your own body.  it is vital to know yourself.  know when you need more recovery time, when you can work, when you're eating good, when you've screwed up.  you can really get a feel for it just by paying attention to your body and how it feels and performs.

Answer 6

The 400 is  a sprint.

You  must train your body to tolerate high levels of lactic acid.

To do this you should be doing intervals of 200 up to 500 meters.

It is important to run relaxed so you can maintain your speed without wasting energy.

When racing you should start out fast, just like running the 100.

Once you are at speed relax and float, you are not trying to run faster since you are already running at race speed.

Come through the 200 at about 2 seconds slower than your 200 race time.

When you come off the second curve you should be at top speed so don't try to run faster, keep your arms moving, it will help you  maintain your stride length and turn over going.

Stay relaxed if you try to run faster you will tighten up and slow down.