How to Build Endurance for the 400 Meter Dash

Warm up prior to every training session by performing stretches that focus on the legs and lower back. The buildup of lactic acid in the legs is the enemy in the 400-meter dash, and is counteracted by a thorough warmup. Learn yoga moves to enhance your flexibility and reduce lactic acid buildup.

Run on a track to build up your sprint speed and endurance, using a stopwatch to measure your progress. Because the 400-meter dash is essentially a blend of an endurance race and a sprint race, working your endurance and speed together will provide better results than working on one individually. Begin at a moderate pace from the starting line of the track. This will be your slow speed as you round the track. When you reach the 1/4 track mark, speed up your run to approximately twice as fast as your slow speed. When you reach the 1/2 track mark, slow your speed to the starting speed. In this way, alternate your speed for 3 to 4 laps or until you feel that you are finished. Do this two to three times per week.

Set up the following day's training by locating a hill or long set of stairs that you can run up. This workout will be used to build your lower body muscle strength and endurance. Run up the hill at the pace you started your workout with the day before, but do not increase your speed. You should work to maintain the same speed throughout the workout. Continue this portion of the training until you feel the same level of exhaustion that you felt when you finished the previous day's workout. Do this exercise two to three times per week.

Schedule a break day after the two days of training or even between them, if necessary. Breaks are just as important, if not more so, than the actual workout days. This is because during the training days, you are essentially breaking down the muscle, while on the break days, the muscle is being built back up.

Develop a diet plan that suits your personal energy needs. Make certain that the diet is heavy in low-fat proteins, vegetables, and plain water. The goal is not to lose weight, but rather to supply your body the energy it needs to meet the physical demands of the training. If, for example, your running times are increasing rather than decreasing, then increase your caloric intake. The increasing times are a by-product of your body not having enough fuel to perform at its peak.

Shorten your track run to 400 meters after two weeks of training, performing the run at your top speed. Allow yourself to rest two to three minutes and perform the run three to four times per day, concentrating on decreasing your time with each sprint. Discontinue the stair or hill running and begin running the entire track three to four times at a speed slightly faster than jogging to continue building your endurance.