Power and strength are essential for a good start and a fast 400-meter sprint.
Image Credit: Purestock/Purestock/Getty Images Track and field is a sport that combines various running and throwing activities, with each event requiring specific physical skills. The 400-meter sprint, for example, requires a combination of speed, strength, power and endurance to maximize your performance. A training program for the 400-meter sprint combines workouts including intervals, tempo and stamina runs with nutrition and strength training.
Advertisement
Step 1
Perform technique drills before every running workout.
Image Credit: Melinda Nagy/iStock/Getty Images Perform technique drills before every running workout. Improved form increases running efficiency, making it easier to run faster times. Focus on staying relaxed with a stabilized torso while you run, with a quick leg turnover and powerful arm swings.
Advertisement
Video of the Day
Step 2
Interval training workouts two to three days per week.
Image Credit: geargodz/iStock/Getty Images Perform interval training workouts two to three days per week. Interval workouts are characterized by alternating periods of work and rest repeated for a specific number of rounds. The goal of interval workouts is to develop the cardiovascular system without decreasing strength, speed and power. A sample interval workout is running as far as possible in 20 seconds, resting 10 seconds, and repeating for eight rounds.
Advertisement
Step 3
Run at a specific tempo to learn proper pacing during interval workouts.
Image Credit: luckyraccoon/iStock/Getty Images Run at a specific tempo to learn proper pacing during interval workouts. Your tempo is based on your anticipated 400-meter time. Use a stopwatch to time each interval. For example, if you want to run a 50-second 400-meter sprint, perform 200-meter interval workouts in 23 to 25 seconds.
Advertisement
Step 4
Perform stamina workouts one day a week.
Image Credit: Maridav/iStock/Getty Images Perform stamina workouts one day a week to improve overall endurance and ability to maintain top speed for the entire race. Stamina workouts are characterized by running 600 to 800 meters at a pace slightly slower than your 400-meter pace. For example, if your time for the 400-meter sprint is 60 seconds, perform the stamina workout by running 600 to 800 meters at a pace of about 70 seconds per 400 meters. Repeat for four to six rounds.
Advertisement
Advertisement
Step 5
Strength train two to three days per week.
Image Credit: kzenon/iStock/Getty Images Strength train two to three days a week. Choose functional weight-lifting exercises such as deadlifts, cleans and squats along with bodyweight exercises such as lunges, pullups, pushups and situps. Perform three sets of 10 repetitions per exercise and choose three upper body and lower body exercises per workout.
Advertisement
Step 6
Be sure to stretch before and after your workout.
Image Credit: Yobro10/iStock/Getty Images Perform dynamic stretches before a workout and static stretches after a workout. Dynamic stretches are movement-based while static stretches involve holding the stretch. Sample dynamic stretches include leg swings and arm circles. Static stretches include the sit-and-reach hamstrings stretch and standing quadriceps stretch. Complete each stretch for 30 seconds.
Advertisement
Step 7
Rest two days a week so your body and muscles can recover workouts.
Image Credit: hammondovi/iStock/Getty Images Rest two days a week so your body and muscles can recover between workouts. Rest days are essential for reducing injuries.
Advertisement
Step 8
Follow a specific personalized nutrition plan.
Image Credit: Jacob Wackerhausen/iStock/Getty Images Follow a specific personalized nutrition plan. Focus on 50 to 60 percent of your total calories from carbohydrates such as fresh fruits and vegetables along with 25 to 20 percent from lean protein sources such as chicken and fish and 25 to 20 percent from healthy fats such as nuts and seeds.
Things You'll Need
Stopwatch Barbells Weights Pullup bar Tip Consult your track coach for personalized workouts. Warning Gradually incorporate these exercises slowly to reduce your risk of sprains and strains.
Advertisement
Advertisement
references & resources
TexasTrack.com: Effective Training for a Grueling Race; Drew Roberson
The CrossFit Journal: What is Fitness?; Greg Glassman
Sports Fitness Advisor: Interval Training; Phil Davies
Brian Mac Sports Coach: How to Improve Your Sprinting Speed; Brian Mackenzie
Brian Mac Sports Coach: The Performance Benefits of Flexibility Training; Brian Mackenzie
USA Track and Field
references & resources
TexasTrack.com: Effective Training for a Grueling Race; Drew Roberson
The CrossFit Journal: What is Fitness?; Greg Glassman
Sports Fitness Advisor: Interval Training; Phil Davies
Brian Mac Sports Coach: How to Improve Your Sprinting Speed; Brian Mackenzie
Brian Mac Sports Coach: The Performance Benefits of Flexibility Training; Brian Mackenzie
USA Track and Field
Power and strength are essential for a good start and a fast 400-meter sprint.
Image Credit: Purestock/Purestock/Getty Images
Image Credit: Purestock/Purestock/Getty Images
Perform technique drills before every running workout.
Image Credit: Melinda Nagy/iStock/Getty Images
Image Credit: Melinda Nagy/iStock/Getty Images
Interval training workouts two to three days per week.
Image Credit: geargodz/iStock/Getty Images
Image Credit: geargodz/iStock/Getty Images
Run at a specific tempo to learn proper pacing during interval workouts.
Image Credit: luckyraccoon/iStock/Getty Images
Image Credit: luckyraccoon/iStock/Getty Images
Perform stamina workouts one day a week.
Image Credit: Maridav/iStock/Getty Images
Image Credit: Maridav/iStock/Getty Images
Strength train two to three days per week.
Image Credit: kzenon/iStock/Getty Images
Image Credit: kzenon/iStock/Getty Images
Be sure to stretch before and after your workout.
Image Credit: Yobro10/iStock/Getty Images
Image Credit: Yobro10/iStock/Getty Images
Rest two days a week so your body and muscles can recover workouts.
Image Credit: hammondovi/iStock/Getty Images
Image Credit: hammondovi/iStock/Getty Images
Follow a specific personalized nutrition plan.
Image Credit: Jacob Wackerhausen/iStock/Getty Images
Image Credit: Jacob Wackerhausen/iStock/Getty Images
- Stopwatch
- Barbells
- Weights
- Pullup bar
Consult your track coach for personalized workouts.
Gradually incorporate these exercises slowly to reduce your risk of sprains and strains.
TexasTrack.com: Effective Training for a Grueling Race; Drew Roberson
The CrossFit Journal: What is Fitness?; Greg Glassman
Sports Fitness Advisor: Interval Training; Phil Davies
Brian Mac Sports Coach: How to Improve Your Sprinting Speed; Brian Mackenzie
Brian Mac Sports Coach: The Performance Benefits of Flexibility Training; Brian Mackenzie
USA Track and Field
