1. The Spectrum of 400-meter training
Ron Grigg
Jacksonville University

2. OBJECTIVE: Find good mentors
Loren Seagrave- USATF Level 1, Level 2, 1995
Boo Schexnayder- USATF level 2, 1998, (USTFCCCA T&F ACADEMY)
Cliff Rovelto- Kansas State, 1999
Tom Schwartz- Endurance Coach (Drew Hunter), 2005
Coaching Friends

3. OBJECTIVE: Be a Track & Field Coach
Not just a sprint coach, distance coach, jumps coach, throws coach
Identify similarities and differences
Learn to develop speed, endurance, coordination, strength, mobility across all events
Understanding one area will make you better at coaching other areas

4. Objective: CREATE PROGRESSIONS
From simple to complex
From general to specific
Teaching progressions for technical exercises (sprint, jump, hurdle, throw)
Repetition Distances
Workout Volumes
Speed of Run (Intensity)
Time (and types) of Rest Interval

5. Objective: HAVE A Training inventory
Expand your training inventory when necessary
Shrink your training inventory when possible

6. OBJECTIVE: Beware of early specialization
Outside of Track & Field
Inside of Track & Field
Only by exposing athletes to a variety of training stimuli can a coach identify strengths and weaknesses of the athlete
m girl could be the 10: runner, or the sub meter sprinter
m boy could be the 9: runner, or the sub meter sprinter

7. Objective: BEWARE of absolutes
“Sprinters should never run cross country because endurance kills speed”
“Distance runners will get hurt if they are asked to sprint”
Speed=Endurance; “Strength”=Speed……………
Speed=speed
Endurance=endurance
General Endurance, Speed Endurance, Specific Endurance

8. Objective: Learn to coach……
The Event
The Athlete (or population of athletes)
Your Training Environment
Be able to adapt (change) when necessary
Shadaey Campbell HS , 24.73, 55.71
, 24.88, and banged up
, 23.87, 54.45, 2:14, 20:16 xc

9. Sprint EVENTS-defined
An acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event.
The 400-meter event is no exception.

10. The 400m event Race Model 1st 200 =200m PR +1.5 seconds
2nd 200= 1st seconds
Ex m- boy
24.0
26.0
50.0
Ex m- girl
29.0
31.0
60.0
Absolutely, positively can beat more talented runners with a more intelligent race plan.

11. 400-meter Event Characteristics
Male- 41% aerobic; 59% anaerobic
Female- 45% aerobic; 55% anaerobic
Univ. of Western Australia, 2005
There is a need for the ability to carry oxygen
The slower the athlete, the more aerobic contribution there is

12. 400-meter pace continuum Speed Skill Sub to Near Max Sub to Near Max
60 sec. Girl 50 sec. Boy
Speed Skill Sub to Near Max Sub to Near Max
110+% velocity- 100m Pace 100% Effort 100% Effort
110% velocity- 200 Pace
90-100% velocity- 400 Pace 1:06.7-1:
85% velocity- 800 Pace 1:
77.5% velocity Pace 1: :04.5
72.5% velocity Pace 1: :09
70% velocity- 5k Pace 1: :11.4
67.5%velocity- 10k Pace 1: :14.1
% velocity- To Marathon Pace 2:00-1: :40-1:20

13. Pace Per 400
30 min TT
20 min TT
10 min TT
Extensive Tempo
Int Tempo
Special Endurance
Speed End
Mar Pace
10k Pace
5k Pace
3200 Pace
1600 Pace
800 Pace
400 Pace
200 Pace
400 time
mps
50.0%
57.5%
62.5%
67.5%
70.0%
72.5%
77.5%
85.0%
90.0%
100.0%
110% 46
8.70
92.0
80.0
73.6
68.1
65.7
63.4
59.4
54.1
51.1
46.0
41.8 47
8.51
94.0
81.7
75.2
69.6
67.1
64.8
60.6
55.3
52.2
47.0
42.7 48
8.33
96.0
83.5
76.8
71.1
68.6
66.2
61.9
56.5
53.3
48.0
43.6 49
8.16
98.0
85.2
78.4
72.6
70.0
67.6
63.2
57.6
54.4
49.0
44.5 50
8.00
100.0
87.0
74.1
71.4
69.0
64.5
58.8
55.6
50.0
45.5 51
7.84
102.0
88.7
81.6
75.6
72.9
70.3
65.8
60.0
56.7
51.0
46.4 52
7.69
104.0
90.4
83.2
77.0
74.3
71.7
61.2
57.8
52.0
47.3 53
7.55
106.0
92.2
84.8
78.5
75.7
73.1
68.4
62.4
58.9
53.0
48.2 54
7.41
108.0
93.9
86.4
77.1
74.5
69.7
63.5
54.0
49.1 55
7.27
110.0
95.7
88.0
81.5
78.6
75.9
71.0
64.7
61.1
55.0 56
7.14
112.0
97.4
89.6
83.0
77.2
72.3
65.9
62.2
56.0
50.9 57
7.02
114.0
99.1
91.2
84.4
81.4
73.5
63.3
57.0
51.8 58
6.90
116.0
100.9
92.8
85.9
82.9
74.8
68.2
64.4
58.0
52.7 59
6.78
118.0
102.6
94.4
87.4
84.3
76.1
69.4
65.6
59.0
53.6 60
6.67
120.0
104.3
88.9
85.7
82.8
77.4
70.6
66.7
54.5 61
6.56
122.0
106.1
97.6
87.1
84.1
78.7
71.8
67.8
61.0
55.5 62
6.45
124.0
107.8
99.2
91.9
88.6
85.5
68.9
62.0
56.4 63
6.35
126.0
109.6
100.8
93.3
90.0
86.9
81.3
63.0
57.3 64
6.25
128.0
111.3
102.4
94.8
91.4
88.3
82.6
75.3
64.0
58.2 65
6.15
130.0
113.0
96.3
92.9
89.7
83.9
76.5
72.2
65.0
59.1 66
6.06
132.0
114.8
105.6
97.8
94.3
91.0
77.6
73.3
66.0 67
5.97
134.0
116.5
107.2
99.3
92.4
86.5
78.8
74.4
67.0
60.9 68
5.88
136.0
118.3
108.8
100.7
97.1
93.8
87.7
68.0
61.8 69
5.80
138.0
110.4
102.2
98.6
95.2
89.0
81.2
76.7
62.7 70
5.71
140.0
121.7
103.7
96.6
90.3
82.4
77.8
63.6

14. 400-meter Pace Continuum Marathon pace 50-62.5% 10k pace 67.5% 5k pace
70%
3200m pace
72.5%
1600m pace
77.5%
800m pace
85%
400 pace
90-100%
General
Specific
200m pace
110%
ACC/Max V
110% +
Speed Skill

15. Speed skill- “SPRINT DRILLS”
Be careful
No Force Application
Lots of people can do PERFECT drills yet can’t run fast
Good for:
Dynamic Mobility
Coordination (synchronization)
Elastic Strength
Positions (posture, dorsi-flexion, hip oscillation)

16. Speed Skill Teaching Progressions for Sprint Mechanics
Sub Maximal yet Near Maximal
Acceleration Mechanics
Resisted
Maximum Velocity Mechanics
Wicket Drills
Power and Elastic Strength Development
Multiple Jumps
Multiple Throws

17. Speed skill- resisted runs

18. Speed skill-Wicket Drill

19. Wicket Drill
Split Position
Knee to Knee

20. Wicket calculator Tape marks for acceleration, then wickets
spacing
total
metric
1.75
Start
step #
start line
0.00
dwicket 1
1.00 2
1.15
2.15 3
1.3
3.45 4
1.45
4.90 5
1.55
6.45 6
1.65
8.10
Wicket 1 7
9.85
wicket 2 8
11.60
wicket 3 9
1.83
13.43
wicket 4 10
15.26
wicket 5 11
1.91
17.17
wicket 6 12
19.08
wicket 7 13
1.98
21.06
wicket 8 14
23.04
wicket 9 15
25.02
wicket 10 16
2.06
27.08
wicket 11 17
29.14
wicket 12 18
31.20
wicket 13 19
2.11
33.31
wicket 14 20
35.42
wicket 15 21
37.53
wicket 16 22
2.13
39.66
wicket 17 23
41.79
wicket 18 24
43.92
wicket 19 25
2.16
46.08
wicket 20 26
48.24
wicket 21 27
50.40
Wicket calculator
Tape marks for acceleration, then wickets
Progression
More wickets (rep length)
Larger spacing (intensity)
Wicket plus sprint-off (transference)

21. 110+% of 400-meter velocity (100% Effort)
100-meter Race Pace
Acceleration
Maximum Velocity
Alactic Short Speed Endurance
Glycolytic Short Speed Endurance

22. Speed Training Guidelines
Category Rest Session Volume
Acceleration- 1-4 s 1 min. per 10 m 100m-500m
Ex. Block 10m, 20m, 30m
Maximum Velocity- 4-6s 1 min. per 10 m 200m-600m
Ex. Fly 10m, 20m, 30m (20-30m acc. Zone)

23. Speed Endurance Training Guidelines
Category Rest Session Volume
Short Speed Endurance- 6-10s
Alactic Short Speed End min m
Ex. 6 x 80m w/ 8’ rest
Glycolytic Short Speed End. 1-3 min. /8-10 min m
Ex. 3 x 4 x 50m w/ 1:30 on reps, 8 min. on sets

24. 80-METER INS & OUTS TRAINING COURSEf
30m acc. zone IN
20m OUT
10m IN
20m OUT I s o o f
30m acc. zone IN
20m OUT
15m OUT
15m IN I s o o f
10m OUT
20m IN
20m OUT
30m acc. zone IN

25. 110% of 400-meter velocity
200-meter Race Pace
Speed Endurance

26. Speed Endurance Training Guidelines
Category Rest Session Volume
Speed Endurance s min m-1000m
Ex. 5 x 120m w/ 10 min. rest

27. 90-100% 400-meter Velocity
400-meter Race Pace
Special Endurance

28. Special Endurance Training Guidelines
Category Rest Session Volume
Special Endurance I s min m-1200m
Ex. 4 x 250m w/ 12 min. rest
Special Endurance II- 40s-2: min m-1500m
Ex. 2 x 50 sec. boys/60sec. girls w/ 20 min. rest

29. 85% of 400-meter velocity
800-meter Race Pace
Intensive Tempo

30. Sprint Tempo Training Guidelines
Category Rest Session Volume
Intensive Tempo min m
80%-90% of pace
Ex. 3 x 85% of 400m goal pace w/ 4 min rest
Classic Tempo work BUT done with a focus on LEARNING how to pace and distribute effort which is CRUCIAL in running 400 meters well. MVO Talk about longer reps, I’d rather run 2 x 10 x 150 at 75% of 200 than run 600s, 800s, 1ks at incredibly slow paces

31. 77.5% of 400-meter velocity
1600-meter Race Pace
Extensive Tempo

32. Sprint Tempo Training Guidelines
Category Rest Session Volume
Extensive Tempo to 90 seconds m
70%-80% of pace
Ex. 10 x 77.5% of 400m pace, w/ 50m walk in 1 minute
Classic Tempo work BUT done with a focus on LEARNING how to pace and distribute effort which is CRUCIAL in running 400 meters well. MVO Talk about longer reps, I’d rather run 2 x 10 x 150 at 75% of 200 than run 600s, 800s, 1ks at incredibly slow paces

33. 400-meter Pace Continuum Marathon pace 50-62.5% 10k pace 67.5% 5k pace
70%
3200m pace
72.5%
1600m pace
77.5%
800m pace
85%
400 pace
90-100%
General
Specific
200m pace
110%
ACC/Max V
110% +
Speed Skill

34. Event: 400
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Acceleration Theme
Tempo Theme
Restoration Theme
Maximum Velocity Theme
Speed Endurance Theme
110+%
70-80%
110%
Multiple Jumps
Extensive Tempo
Regeneration Activities
Speed Endurance
Acceleration Develop.
General Activities
Weight Room Circuits
Max V. Development
(ASSE, GSSE, SE)
Multiple Throws
(shorter overall volume)
Weight Room
Progresses to:
Short Speed Endurance
Intensive Tempo
Same or
Special Endurance or
80-90%
Eliminated
Pre-Meet
90-100%
Speed Endurace
Competition

35. 72.5% of 400-meter Velocity 3200-meter Race Pace Extensive Tempo
VO2max
Continuous run with change of pace (fartlek)

36. Verheul 200-meters 4 up to 12 x 200/200
Slower 200 work toward 50% pace
Faster 200 at 72.5%
60 second girl example: 1:18/41.4 (2:00) = 8:00 pace/1600 (24:00) work toward 1:00/41.4 = 6:46 pace/1600 (20:18)
50 second boy example 1:05/34.5 (1:40)= 6:40 pace/1600 (20:00) work toward 50.0/34.5= 5:38 pace/1600 (16:54)

37. 70% of 400-meter velocity 5k Race Pace Extensive Tempo
Continuous with change of pace (fartlek)

38. Verheul 400-meters 2 up to 6 x 400/400 Slower 400 work toward 50% pace
Faster 400 at 70%
60 second girl example: 2:35/1:25.7 (4:00) = 8:00 pace (24:00) work toward 2:00/1:25.7 = 6:52 (20:36)
50 second boy example 2:05/1:11.4 (3:16.5)= 6:33 pace(19:39) work toward 1:40/1:11.4= 5:43(17:09)

39. 67.5% of 400-meter Velocity 10k Race Pace Critical Velocity
Reps with short rest

40. 10k Pace Reps Parameters
Start with shorter reps (200m, 300m, 400m), so that 400-meter runners mentally accept the method
Progress reps toward 1 minute to 3 minutes in duration (600, 800)
Use standing/walking recoveries at first, progress toward jogging recoveries
Recoveries should be 50-25% of the rep-duration. This is the real challenge.
Start near a volume of 1200m (excluding recoveries) progress toward 2400m
Athletes should not look as if they are straining, while running!
“Just because you CAN go faster, doesn’t mean you SHOULD go faster” (train don’t strain)
BE PATIENT and CONSISTENT

41. 67.5% (10k pace) Example
50 sec. boy 3 x 74.1 w/ 35 sec. rest. Work toward 6 x 74.1 w/ 20 sec. rest
60 sec. girl 3 x 88.9 w/ 45 sec. rest. Work toward 6 x 88.9 w/ 25 sec. rest

42. 50% to 62.5% of 400-meter velocity
Continuous Running 50 sec. boy 60 sec. girl
50% 10 up to 30 minutes 1:40 per lap (6-18 laps) 2:00 per lap (5-15 laps)
57.5% 10 up to 20 minutes 1:27 per lap (7-14 laps) 1:44 per lap (6-11.5laps)
62.5% up to 10 minutes 1:20 per lap (7.5 laps) 1:32 per lap (6.5 laps)
Progression: 10 minutes at 50% then either increase pace, or extend time.
Great for developing pace awareness

43. Mixed Reps and Combined themes
4 x 67.5% (10k) w/ 30 seconds rest
4 x 100% (400 feel) w/ 1:00 rest
4 x 110% (200 feel) w/ 1:00 rest

44. Mixed Reps and Combined themes
3 x 67.5% (10k) w/ 200 jog recovery in 2:00 to 1:00
3 x 100% (400m) w/ walk back recovery
3 x 110%+ ( feel) w/ 4:00 rest
5 x 110%+ ( feel) w/ 1:30 rest
Up to 5 x 85% (800) for first 100m, then faster for last 50m w/ 1:30 rest
8:00 rest
1 x 100+%

45. Mixed Reps and Combined themes
10 minute Track 50-62%
3-6 x 30 second Hill 85% (800m feel) w/ 1:00 jog down
3-6 x second grass 100%+ (400 feel) w/ 30 sec. rest
2-3 x 67.5% (10k) w/ 200 jog in 2:00 to 1:00
2-3 x 77.5% (1600 feel) w/ 400 jog in 4:00 to 2:00
2-3 x 85% (800 feel) w/ 200 jog in 2:00 to 1:00
2-3 x 110% (200 feel) w/ 1:00 rest

46. Event: 400
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Speed Skill
Endurance
Multiple Paces
XC Race OR
Speed
Continous Running
Mixed Reps
Verheul Method
 Multiple Pace
 Mixed Reps
Warm Up: with drills
Warm Up:
Multiple Jumps:
Main Session:
Fartlek Style Race?
resisted acceleration
build up to minutes
10k pace 67.5%
200/200 up to 4800m
50 & 72.5%
resisted acc
5k feel/ 2:00 EZ
wicket runs
at % pace
1600 pace 77.5%
400/400 up to 4800m
50 & 70%
acceleration/max V
on track or grass
800 pace 85%
110+% 
FAST %
110+%
Multiple Throws:
General Strength:
Weight Room Circuits:
Weight Room:
 Weight Room:

47. The Spectrum of 400-meter training
Ron Grigg
Jacksonville University