400 m Training

Don Helberg
Wheaton North High School
Wheaton, IL
Goals for this talk
• Reinforce what you currently do
• Give some possibilities that you might want to try
• Encourage you to make a Seasonal Plan
• Present in a simplified manor
Acknowledgements: I have learned/stolen from the best!
There is no way I can acknowledge everyone but some are
special to me.

Jack Sands Marc Mangiacotti

Boo Shexnayder Clyde Hart
Vince Anderson Tom Tellez
Ken Helberg Todd Lane
Jim Martin Dave Halliday
Rollie Eckman Devlyn Lovell
All the Athletes I’ve Coached
Info: 34 years at Wheaton North
(26 years as Head Coach)
•Western Suburbs of Chicago
• 2100 students
• 120-140 boys out every year
• P.R. Goal Oriented (will take a PR over a win EVERYDAY)
• 2 State Trophies, 15 Conference Titles, 6 Sectional Titles
• 11 Individual State Champions, Many State Placers
• ITCCCA Hall of Fame 2008 ( 2x Coach of the Year)
• USTFCCCA Board of Directors (2013-15)
• Executive Chair National Senate of High School Track Coaches
Associations (2011-2016)
 Prior to 2009
Quantity to Quality Training
Spring Break
High

Low

Jan Feb Mar Apr May

Volume (endurance work)
Intensity (speed work)
 Changed Training Program 2009
Top 10 List 400 m Top 10 List 4 x 400
1) 48.0 1972 1) 3:18.88 2009
2) 48.29 2016 2) 3:19.11 2012
3) 48.4 1997 3) 3:19.1 1972
4) 48.98 2014 4) 3:19.69 2016
5) 49.12 2009 5) 3:19.87 2014
6) 49.1 1969 6) 3:20.11 2013
7) 49.1 1999 7) 3:21.07 2011
8) 49.34 2011 8) 3:21.1 2008
9) 49.45 2012 9) 3:21.8 1978
10) 49.6 1978 10) 3:22.68 2004
Philosophy
• Sprinters want to run fast, so DON’T make them run slow
(no distance runs!!!)
• Break your athletes up between short and long sprinters (train them
at different distances)
• If the athlete cannot continue the workout with the same effort as
the previous run…then, they are done for the day!!
• Rest is as important as work….No school, no practice (active rest)
• Train thru MOST of your meets…Pick out the 2-3 meets you want to
highlight and train thru the rest.
 400 m training
Ground Force Application
“Force applied at ground contact is most important determinant of running speed!”
Michael Young

Importance of Posture
“The First most important aspect of speed is Posture!” Tom Tellez

Stride Frequency vs. Stride Length

Stride Frequency Increases as Ground Force Application Increases!

Velocity = Stride Frequency X Stride Length Basic Physics

400 m time predict
Take 200m PR and add 1.5 seconds. This will be their 200 m spilt
Take the 200m split and add 2 seconds to get final time

Ex1) 200 m PR is 22.5 seconds

200m split = 22.5 + 1.5 = 24 seconds
50 seconds
final 200 m = 24 + 2 = 26 seconds

Ex2) 200 m PR is 27 seconds

200 m split = 27 + 1.5 = 28.5 seconds
59 seconds
final 200 m = 28.5 + 2 = 30.5 seconds
 Training Terminology
• Acceleration
• Max Velocity
• Speed Endurance (Short & Long)
• Tempo Endurance (Extensive & Intensive)
• Special Endurance (I &II)
 Acceleration
• Done at 100%
• Run lengths 10-30 m (total volume 180-360 m)
• Recovery 2-6 minutes
• Examples
◦ Blocks
◦ Acceleration Drill (wickets/cones)
◦ Short Hills
◦ 4 x 4 x 30 m (2-3 min rest…5 min between sets)
 Max Velocity
• Done at 100%
• Run lengths 40-80 m (total volume 120-450 m)
• Recovery 2-6 minutes
• Examples
◦ Flyers (10,20, 30 m)
◦ In and Outs
◦ Max Velocity Drill (wickets/cones)
◦ Relay Exchanges
 Short Speed Endurance
• Done at 90-100%
• Run lengths 60-80 m (total volume 400-1000 m)
• Recovery 1-8 minutes
• Examples
◦ 4x4x60 m at 90% w/1-2 min rest, 6-8 min rest between sets
◦ 6 x 80 m with 8 min rest
 Long Speed Endurance
• Done at 90-100% (Lactate Day)
• Run lengths 300-500 m (total volume 1000-1600 m)
• Recovery 8-10 minutes
• Examples
◦ 2 x 500 m, 2 x 200 m
◦ Broken Intervals 3 x 300 m, 30 sec rest, 100 m
◦ Event Simulation 3-4 x 300 m (50, 150, 100)
Long Speed Endurance Days
•Want Lactic Acid built up in muscles
•Athletes should feel heavy legs, sore butt,…
•Athletes need to work thru the discomfort
•One of the most important aspects of 400 m training
 Extensive Tempo
• Done at 75%
• Run lengths larger than 100m (total volume 1200-3000 m)
• Recovery 1-3 minutes
• Examples
◦ 6-10 x 200m (2-3 min rest)
◦ 2-5 x Broken 600 m (200, 200, 200)(30 sec rest/break)
run at (70%, 50%,70%)
◦ 4-8 x 300m (3 min rest)
 Intensive Tempo
• Done at 85%
• Run lengths larger than 80m (total volume 800-2000 m)
• Recovery 2-6 minutes
• Examples
◦ 6-10 x 150m (2-4 min rest)
◦ 4-5 x 250m (2-3 min rest)
◦ 4 x 300m (4 min rest)
◦ 100, 200, 300, 400, 300, 200, 100 (50 m walk rest)
Tempo Days
•Good days to concentrate on good sprinting form
• We run with batons on these days (start in left hand,
and switch to right hand)
 Special Endurance I
• Done at 95%
• Run lengths 120-300m (total volume 300-1000 m)
• Recovery 8 or more minutes (full recovery)
• Examples
◦2 x 300m
◦500m, 300m, 150m
◦350m, 250m, 150m
 Special Endurance II
• Done at 95%
• Run lengths 300-600 m (total volume 600-1200 m)
• Recovery 8+ minutes (full recovery)
• Examples
◦3 x 150 m
◦2-3 x flying 100m
◦4 x 250 m
 Training Triangle Method
End of Season

Speed
Tempo

Beginning of Season

From Marc Mangiacotti model

 Tempo Triangle
End of Season

Special Endurance II

Special Endurance I

Intensive Tempo

Extensive Tempo

Beginning of Season
From Marc Mangiacotti model
 Speed Triangle
End of Season

Short Speed Endurance, Max Velocity & Acc

Long Speed Endurance, Max Velocity & Acc

Acceleration

Beginning of Season
From Marc Mangiacotti model
 Training Triangle Method
Emphasis End of Season

Special Endurance I & II May

Speed Endurance, Max Vel March, April,

& Acc Early May

Intensive Tempo, Max Vel & February, March

Acc

Extensive Tempo & January, February

Acceleration
Beginning of Season
From Marc Mangiacotti model
Training Tips
•During rest, make sure they continue to walk
•Do a pulse check before a Speed Endurance
interval…time for 6 seconds (when they get ~16 beats
or below, then start). If many of them are 18’s, then
have them walk some more.
•Time the 200 split for Tempo and Speed Endurance
Days
400 m Race Model

Maintain your speed and relax

Accelerate to 90%

Pick It UP
400 m Race Model 49.1 split

100 m: Accelerate to
90% speed

150 m: Maintain speed

and RELAX, get into
position to MOVE

150 m: Slow Build Off

the turn to full out
sprint
Training Plan
•Develop a season long plan (break up in to micro cycles
if want to)
•Everyday you should work on one aspect of Sprinting
•Make sure you tell them the ‘why’ of the workout. This
way they know what to expect to get out of it.
•Spring Break! No formal workouts but give them
workouts for the week…Workouts that can be done
on/off a track (distances/timed runs)
Training Micro Cycles
Break into 4 week cycles with a daily theme and weekly theme
Week 1: Medium
Week 2: Hard
Week 3: Medium
Week 4: Easy
If you have more than 1 meet in a week, choose a different theme for each
meet
Ex) Tuesday meet (Speed Endurance) 100m, 4x100, 200m
Saturday meet (Special Endurance) 400m, 200m, 4 x 400
Speed Endurance Tempo Endurance Acc & Max Vel Pre Meet Off
Long to Short Extensive to Intensive
Month Monday Tuesday Wednesday Thursday Friday Saturday
January
January
February Quad
February Dual
February Invite
March
March Quad
March Conference
March
Spring Break Spring Break Spring Break
April Invite
April Dual/Tri Invite
April Dual/Tri Invite
April Dual/Tri Invite
May Dual/Tri County
May Conference
May Sectional
May State State
 Our Dynamic Warm-Up (20-30 min)
Planks (sides and belly) Lunges Ankle Dribbles
Push Ups Pull Ups Calf Dribbles
L-Overs Quad Bend Overs Knee Dribbles
Front and Back Leaners Backward Hamstring stretch Goose Step
Walking Hurdles Frankenstein’s Quick High Knees
Elastic Bands-Bridge Ups Skipping Frankenstein’s Backwards
Elastic Bands-V-Sit Ups Side-to-Sides Accelerators
Elastic Bands-Side Steps Carioca
Elastic Bands-Buddy Squats Double Foot Hops
Our Lifting Program (lift 3-4 days/week)
Day 1 Day 2 Day 3 Day 4
High Pulls DB Snatch Hang Cleans Front Squats
Bench Press Back Squats Bent over Rows Lunges w/weights
Pull Ups Leg Curls Good Mornings RDL’s
DB Military Press Step Ups Shoulder Super Sets V-Sit Ups
Hanging Leg Raises Calf Raises w/weights Hanging Leg Raises Step Ups
Ride stationary bike 10’ Ride stationary bike 10’ Ride stationary bike 10’ Ride stationary bike 10’
Contact Info and Thank You for Attending
Please contact me with any questions

Don Helberg
Wheaton North H. S.

[email protected]