How to Train 400 Meter Runners

Training for a 400-meter run requires a combination of speed and endurance. It is one of the most demanding and fiercely competitive sports. An athlete who has qualities of the sprinter as well as the half-miler has an edge due to the speed and tenacity those distances require.

Instructions

    • 1
      Track and field winner

      Split your training session in such a way that you are able to build runners' strength, stamina, flexibility, and recovery phase. Before every training session, the athletes should warm up with light jogging and stretching so that all muscle groups are worked up to absorb the strain and stress during the run. The warmup and stretches should be at least 15 minutes.

    • 2

      Split each 1000-meter run into increments. Include some sprinting and also distance running in each increment. Be sure to allow runners to rest for at least 10 minutes in between each 1000-meter increment. During training, focus should be put on the strength building and endurance. As training progresses, continue to gradually increase the speed.

    • 3

      Practice regular endurance training in which you put a certain duration of time for running at a steady pace. A good trainer will make the athletes run in a simulated competitive environment and bring out the best out in his runners. To measure distance covered in a specific time (such as sprints or longer distances), use a timer. This will help you know what needs to be worked on.

    • 4

      Make flexibility exercises and weightlifting a frequent part of the training routine for your runners. During the recovery phase, focus on low-intensity exercises like jogging, flexibility, and long-distance running. In the recovery phase, you can also plan how your next set of running exercises should go.

    • 5

      Make use of maximum-speed drills to find out the highest speed at which your runners can sprint the 400-meter dash. Have at least one phase of recovery built into your training season where you focus on primarily low-intensity activities like long-distance running and flexibility. You can also plan out your next training routine while the runners recover for a few weeks.