Aerobic and Anaerobic Exercises for Running 400M

The 400 meter race is equal to one lap around a standard runner's track. It can be a difficult race to train for because it isn't quite a sprint but still requires anaerobic oxygen consumption for your body to compete effectively. As such, 400 meter racers train with both aerobic and anaerobic workout scenarios.

  1. Superset

    • This anaerobic workout also acts as an interval workout for muscles by forcing them to consume energy quickly, recuperate and burn again within one repetition. Start off by running as fast as you can for 50 meters. Once you hit the 50 meter mark, slow down a little bit for 100 meters. Then increase to your racing pace for 150 meters. Take a five minute recovery break. Repeat the run and break at least four times.

    Greyhounds

    • The greyhound is an anaerobic workout that teaches your muscles to find energy even when they tire. You run 100 yard shuttles on a grassy field. Start off at mid-pace for 20 yards and then gradually increase speed. When you reach the 60 yard mark, run at close to top speed for the next 40 yards. Then slow down for the last 20 yards. Jog in place for two or three seconds, turn around and run the same pattern again to your original starting point. Do this for a total of 12, 100-yard runs.

    Rhythm Run

    • The Rhythm run exercise combines aerobic and anaerobic elements. It is effective in helping build pace because it simulates the necessary breathing and muscular demand during an actual 400 meter race. Start by running 100 meter sprints at race pace on a running racetrack. Then jog for 50 meters before sprinting another 100 meters. Keep repeating this until you complete an entire lap. Time yourself or have someone time you while you do this. Try to time your sprints to see if you can increase your speed a little more each time. To increase this work out, jog the 50 meters in reverse of your sprint before starting the next sprint.

    Tempo Running

    • Although tempo running is usually reserved for long distance runners, 400-meter racers can also benefit from this aerobic exercise. Tempo running at just below the racing pace helps increase your body's ability to process lactic acid at a higher level so that your leg muscles can continue to perform at these levels for the entire race. Start by running eight 200 meter sprints with three minutes' rest in between each sprint. Then run six sprints for 300 yards. Finally, run one sprint each of 50, 100, 150, 200, 300 and 350 yards and rest by walking an equal distance in between each sprint.