How do 400m athletes train?

The 400 meter race requires pacing and fatigue management during the race. 400 meter training requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have different biomechanical and physiological mechanisms than short sprint races.

What are good workouts for 400 runners?


  • Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint.
  • Drills.
  • 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5′ between 15′ at end.
  • 2 X 200 Meter: 75%; rest 30”
  • 4 X 40 Meter: Quick; rest 20”

How do I practice for the 400?

In essence the Finn’s research helped Anderson conclude that a good 400 training program needs the following:

  1. 100s run at close to full speed with full recoveries (5-8 minutes)
  2. 300s run at close to full speed with full recoveries (8 minutes or longer)
  3. 400s run at close to full speed with short recoveries (3 minutes)

How can I increase my stamina in 400m?

Stamina workouts are characterized by running 600 to 800 meters at a pace slightly slower than your 400-meter pace. For example, if your time for the 400-meter sprint is 60 seconds, perform the stamina workout by running 600 to 800 meters at a pace of about 70 seconds per 400 meters. Repeat for four to six rounds.

Should 400m runners lift weights?

Because weight training increases power output — necessary in speed training — weight training is imperative for 400-meter athletes to increase their strength and overall speed. A stronger sprinter is a faster sprinter.

Do 400m sprints build muscle?

While it’s adequate and can contribute to fat loss, we feel it can have a negative effect on strength and muscle mass due to the promotion of slow twitch muscle fibres. Interval training and/or 400m sprints are optimal to maximize fat loss while retaining muscle mass by working anaerobically.

What is Usain Bolt’s 400m?

Usain BOLT

Discipline Performance Date
400 Metres 45.28 05 MAY 2007
4×100 Metres Relay 36.84 11 AUG 2012
Medley Relay 1:46.59 25 JUL 2006
4×400 Metres Relay 3:01.10 24 APR 2004