Four Key Principles of Training the 400 Meter Runner

#1 – The 40 Second Wall

After 40 seconds of near-maximal running, the athlete’s anaerobic system runs out and lactate buildup forces the athlete to slow down immediately. In a 400 meter dash, the athlete relies PRIMARILY on aerobic energy in the last phase of the race.

#2 – The 60/40 Ratio

In the early 2000s, exercise scientists realized that the energy demands for a 400 meter dash are approximately 60% anaerobic and 40% aerobic. Research studies over the past two decades have all confirmed these numbers. The 400 meter dash is FAR more aerobic than anyone realized prior to the 1990s.

#3 – Quantity to Quality

Our approach to training is to begin the season with “quantity” (primarily aerobic training) in the fall/winter. As the season progresses, the training gradually becomes more “quality” (anaerobic and event-specific).

#4 – Reloading (Peaking is a Myth)

As a coach, it is virtually impossible to pinpoint a specific date that you want your athlete to be at peak fitness. It is an elusive pursuit. Rather than peak, we recommend an approach called reloading. Reloading allows the athlete to continually move to higher and higher levels of fitness all the way to the end of the season.