1 of 15

400 Meter Training for the High School Coach

Coach Clyde Hart

Derek Leininger, Ph.D.

Illinois Clinic • January 13, 2024

2 of 15

Warm Up and Cool Down

  • Importance of daily speed development
  • Ins and outs
  • Active v. static stretches/drills
  • Accelerations
  • Shock the body in warm up

3 of 15

Training Definitions

  • Percentage Training
  • Swing downs
  • Flying runs
  • Ladders

4 of 15

Slow Down to Run Faster

  • Decrease speed
  • Increase volume
  • Speed progression
  • Balanced: aerobic and anaerobic development
  • Myths and misunderstandings

5 of 15

Workout Types

  • Speed Endurance
  • Tempo Endurance
  • Strength Endurance
  • Aerobic Running
  • Event Running

6 of 15

200 Meter Repeats

  • Start high, progress down
  • Steady progress in speed
  • Over the course of 2-3 months
  • Aerobic to anaerobic progression

7 of 15

Overdistance Intervals

  • Start with 1000s
  • Progress down to 600s
  • Steady progress in speed
  • Over the course of 2 months
  • 2 sets, 10 minutes rest

8 of 15

450 Meter Repeats

  • Culmination of overdistance intervals
  • Running fast beyond race distance
  • Longest interval during the competitive season

9 of 15

350 Meter Repeats

  • Train to run beyond 40 seconds
  • Adjust distance for slower runners
  • 350 works for elite male runners
  • 3 sets, 5 minutes rest

10 of 15

Event 300s

  • 300/100, 1 minute rest
  • Pace through 200, position 200-300, poise 300-400
  • Start line to finish line
  • Simulate the race
  • Practice in different lanes

11 of 15

Hare and Hound

  • 4x300, 5 minutes rest
  • Hare and hound, two reps of each
  • 15 meters – steady catch by the homestretch
  • Great practice for 4x4 relay

12 of 15

30/30s

  • Run a 200 in 30 seconds, standing rest 30 seconds
  • Most often incorporated into cool down (2 sets)
  • As a standalone workout -- 3 sets of 3, 3 minutes rest between sets
  • Adjust time based on 2/3 of 400 race pace

13 of 15

Speed Endurance

  • Speed Makers
  • Progressives
  • 100s on the track
  • Avoid 150s -- prolonged sprinting, no man’s land

14 of 15

15 of 15

High School Modifications

  • Late Starters
  • Reloading Weeks
  • 200s -- start with 10-12
  • Overdistance intervals -- 800s
  • 30/30s … 2/3 time