Preparing for a 400 m race requires endurance training and speed training drills. Speed training workouts will help you explode off the starting line, maintain constant speed throughout the race and help you sprint to the finish line. Perform speed training drills at least three days a week to prepare your body for the race.
Jog-sprint Intervals
Build your running endurance while improving your sprinting time with jog-sprint intervals. Mark off sections of the track with cones at the places you want to begin sprinting. For example, begin at the starting line and mark off every 50 yards to switch from jogging to sprinting or vice versa. Start by jogging, then at the first cone, at 50 yards, begin sprinting until you reach the second cone, at 100 yards, where you will return to a jog. Complete six sets with two minutes of rest between sets. As you progress, spread the cones in a manner in which you will sprint for longer periods and jog for shorter periods.
High-knee Skips
Train your feet to spring off the track with power while training your knees to lift high for longer strides with high-knee skips. Mark off sections of the track with cones at various distances, such as at 50 yards, 100 yards and 150 yards, around the entire track. From the starting line, begin skipping to the first cone while concentrating on the speed of your skips, pushing off with the balls of your feet with power and speed. When you reach the first cone, continue skipping quickly, but implement high knees in each skip. When you reach the next cone, go back to only concentrating on speed and quickness without high knees. Continue this process around the track.
Long-stride Skips
Long-stride skips will also train your feet to push off the pavement quickly to gain speed while training your legs to take longer strides to gain distance on the track. Like high-knee skips, place a cone every 50 yards around the track. From the starting point to the first cone, skip while concentrating on pushing off the pavement as powerfully and quickly as possible. When you reach the first cone, continue skipping with power and speed, but also implement long strides in each skip, stretching out each leg as far as possible while skipping. Perform three to four sets of each type of skip with two minutes of rest between sets.
Starting Line Push-off
Finding the best method to get off the starting line is essential because gains during a race often begin just past the starting line. Practice various methods of starting such as standing starts, falling starts, pushup starts, ground starts and one-legged starts. Spend enough time practicing each start to find which method will benefit you most at the beginning of your race.
Jog-sprint Intervals
Build your running endurance while improving your sprinting time with jog-sprint intervals. Mark off sections of the track with cones at the places you want to begin sprinting. For example, begin at the starting line and mark off every 50 yards to switch from jogging to sprinting or vice versa. Start by jogging, then at the first cone, at 50 yards, begin sprinting until you reach the second cone, at 100 yards, where you will return to a jog. Complete six sets with two minutes of rest between sets. As you progress, spread the cones in a manner in which you will sprint for longer periods and jog for shorter periods.
High-knee Skips
Train your feet to spring off the track with power while training your knees to lift high for longer strides with high-knee skips. Mark off sections of the track with cones at various distances, such as at 50 yards, 100 yards and 150 yards, around the entire track. From the starting line, begin skipping to the first cone while concentrating on the speed of your skips, pushing off with the balls of your feet with power and speed. When you reach the first cone, continue skipping quickly, but implement high knees in each skip. When you reach the next cone, go back to only concentrating on speed and quickness without high knees. Continue this process around the track.
Long-stride Skips
Long-stride skips will also train your feet to push off the pavement quickly to gain speed while training your legs to take longer strides to gain distance on the track. Like high-knee skips, place a cone every 50 yards around the track. From the starting point to the first cone, skip while concentrating on pushing off the pavement as powerfully and quickly as possible. When you reach the first cone, continue skipping with power and speed, but also implement long strides in each skip, stretching out each leg as far as possible while skipping. Perform three to four sets of each type of skip with two minutes of rest between sets.
Starting Line Push-off
Finding the best method to get off the starting line is essential because gains during a race often begin just past the starting line. Practice various methods of starting such as standing starts, falling starts, pushup starts, ground starts and one-legged starts. Spend enough time practicing each start to find which method will benefit you most at the beginning of your race.
