1. Training the 400 Runner
By Bob Stacey

2. 43 Seconds
Anyone can run hard for 43 seconds, beyond that you have to train.

3. Training Overview . Preseason – Jan., Feb., Beginning of March.
Early Competition Season – end of March to the end of April.
* Middle of the Competition Season- End of April to the end of May
* Late Season Competition – the last three weeks of the season.

4. Training Continue
Preseason - More long sprints (800, 600, 500), weights (four days a week). Working more on strength & endurance.
Middle Season – More speed work (400, 300, 200, 100 pace work), weights (two days a week). Athletes should start feeling fast.
Early Season – More pace work (400, 200, 100), weights (three to four days a week). Maintaining strength and developing more speed.
End of season – More rest but at a faster pace (40, 50, 300, 100), weights (two days a week). Three week taper. REST!

5. Sample of Early Season Work Outs
Monday – warm-up, stretch, sprint drills, 1 X 600, 2 x 500, 3 X 400 X 5 min. CD, stretch – Weights (1st week upper body)
Tuesday – warm-up, stretch, sprint drills, 2 x 1 mile ( jog curves, stride out straight - a -ways) CD, stretch – Weights (1st Week lower body).

6. continue
Wednesday – warm-up, stretch, sprint drills, 4 to 6 x 200 at 400 pace work (ex. take a 1: runner = 30 second pace for each 200), CD, stretch – Weights (1st Week upper body).
Thursday – warm-up, stretch, sprint drills, curve runs – work on running close to the inside line, CD – Weights (1st week, lower body)
Friday – warm-up, stretch, sprint drills, fun relays, CD, stretch.

7. Sample of Middle Season Work Outs
Monday – warm-up, stretch, sprint drills, 6 to 10 X 400 X 4 to 5 min., CD, stretch – Weights (2nd week upper body)
Tuesday – Meet
Wednesday – warm-up, stretch, sprint drills, some easy 400 runs (form running or stride outs), CD, stretch – Weights (2nd week lower body).

8. continue
Thursday – warm-up, stretch, sprint drills, 4 to 6 X 100 (pace work – ex. For 1: runner, pace 15 sec. for each 100) X 3 to 4 min., CD, stretch – Weights (2nd Week – upper body)
Friday – No practice, invitational on Saturday.

9. Sample of Late Season Work-outs
Monday – (1st week of taper) warm-up, stretch, sprint drills, 1 X 400 x 10 min. rest, 2 X 300 ( as close as possible to the 300 pace – ex. 1: runner, 45 sec. for the 300) X 10 min rest, CD, stretch – Weights (7th Week lower body).

10. continue
Tuesday – warm-up, stretch, sprint drills, 4 X 40’s, 5 X 50, 4 x 100, CD – weights ( 7th week upper body)
Wednesday – warm-up, stretch, sprint drill, 2 X 300 X 10 min. (400 pace work), 4 X 100 around track (400 pace work), CD, stretch.
Thursday – warm-up, stretch, sprint drills, work on relays exchange, CD, stretch.
No practice

11. 2 Plus - 2 Theory This will give you a good idea on possible time:
Take the athlete’s best 200 time, add 2 seconds - that should be their first 200 split. Add another 2 seconds to their first 200 split and that should be their second 200 split. Ex: an athlete’s best 200 is 26.3, 1st 200 split should be around 28.3, 2nd 200 split should be around 30.3, that would give you a

12. Continue
I usually work on 2 plus 2 first with my athletes with the goal of having even splits as the athletes get stronger and more mature: Ex - Take the split and come back the 2nd 200 in 28.3 = 56.6.

13. Weights Fairview High School
Estimate your 1 rep max for the bench, squat. Using the %’s below to prescribe your workout. This will help increase your max.
Week Week Week Week Week Week Week 7
Upper Body
Bench Set (use week 1 thru 7)
DB Military 3 X 12
Dips 3 X 15
DB Incline 3 X 10
Flies 3 X 15
Lat Pulls 3 X 15
High Pulls 3 X 15
DB Bench Pulls 2 X 10
Lower Body
Squat Set (use week 1 thru 7)
Step Ups 2 X 12
Leg Curls 3 X 15
Leg Extensions 3 X 15
Straight Leg Dead Lifts 3 X 15
Lunges 2 X 15
Cleans 2 X 10
Cleans & Jerks 1 x 10 (throwers)