Distance runner racing a 400m for a bet in a month -- what workouts to cram?

Training Advice/Discussion Sprints

2 weeks ago 06/24/2024 12:01pm EDT

Hi all,

I am a decent distance runner who just wrapped up their spring season. My friends and I are racing an all out 400m in just under a month. What workouts can I do between now and then to give myself the best shot? I'm thinking about doing flying 30s twice per week to work on top end speed but don't know how 'worth it' traditional 400m runner workouts are. I did a little bit of 1500m training this Spring so I've done a bit of 'speed' but nothing like a sprinter. If you only had a month to train for a 400m what would you do?

2 weeks ago 06/24/2024 12:14pm EDT

re: toomuchslowtwitch

>hills sprints (4 x 30 sec hill sprint at 90-95% effort, rest, 4 x 10 sec hill sprint at all-out 100% effort)

>leg strength (dumbell squats, lunges, resistance band quad-ups)

>"flying 150s" where you start on the curve and then go into the homestretch and hit close to your top speed in spikes, do this a few times with full leisurely rest

2 weeks ago 06/24/2024 12:15pm EDT

re: toomuchslowtwitch

2 weeks ago 06/24/2024 12:24pm EDT

re: toomuchslowtwitch

I agree with the guy above about hill sprints and flying 150s. I think it might be too close to your goal race to introduce lifting (or, rather, the type of lifting that would move the needle in a 400). If you only have a month, any days with significant DOMS is a bad thing. Plyometrics would be a better bet than lifting, I think.

My main recommendation is to make sure to all-out time trail a 400 at least once before the main event (using proper pacing). Nobody is running their best 400 on a first effort, regardless of training. So, on at least one work-out day, do some fast but non-super taking work (flying 30s would be good, like you said), then do a 400 for the best time possible. I think doing this at least twice would be good.

2 weeks ago 06/24/2024 12:29pm EDT

re: another_one

Thanks for all the input already!

I like the flying 150s, the hill sprints, and 400m time trials. Should I build up to the 400m time trials with 200/300 time trials?

I also already do some decently heavy lifting (for my bodyweight) in the form of rack pulls and back squats about 2x a week. I was planning on keeping that up and maybe adding some light cleans and easy pylometrics.

2 weeks ago 06/24/2024 12:37pm EDT

re: toomuchslowtwitch1

toomuchslowtwitch1 wrote:
Thanks for all the input already!
I like the flying 150s, the hill sprints, and 400m time trials. Should I build up to the 400m time trials with 200/300 time trials?
I also already do some decently heavy lifting (for my bodyweight) in the form of rack pulls and back squats about 2x a week. I was planning on keeping that up and maybe adding some light cleans and easy pylometrics.

Your lifting sounds great - yes, keep going with that (be sure to keep it easy on the week of the 'final').

I personally wouldn't bother with shorter time trails. You'll be doing short reps in training, but the time trails are the place to learn pacing and get the most specific training stimulus possible.

(As an aside, back in the day (may be outdated now) Peter Coe examined 800m seasons of Seb Coe and many of his contemporaries, and found that the 5th or 6th 800 was usually the fastest within a given season. So, I do think it will be important for you to get at least one, ideally two, time trails in at the 400).

2 weeks ago 06/24/2024 1:10pm EDT

re: toomuchslowtwitch

I assume your training for XC? Just don’t strides, hill sprints etc will be enough and not mess up anything for xc.

2 weeks ago 06/24/2024 2:28pm EDT

re: citius5000

Post-collegiate, maybe prepping for some later fall road races. So I have flexibility in doing what I want for a bit and want to have fun.

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