400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.
In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.
The 400m training program includes strength training, plyometrics, and medicine ball exercises.
400m Training Workouts
Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.
This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
400m Training Week 1: Pre-Season
Monday
5x250m at 85-90% (30-44 seconds) with 90 seconds rest
Plyometrics and medicine ball
Tuesday
Fartlek Run: 10 to 15minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
7-8x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x300m (:52) walking recovery equal to running distance
Friday
1x 400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk 200m repeats
8x100m build ups with walking the curves
10-12 minutes continuous run
Strength training (60-70%)
400m Training Week 2: Pre-Season
Monday
6x250m at 85-90% (45 seconds or under) with 90 seconds rest
Plyometrics and medicine ball throws
Tuesday
Fartlek Run: 15 to 17 minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
10x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x100m (:13) 5 minute rest
1x500m at 75%
Friday
1x400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk-200m repeats
7-10x100m build ups with walking the curves
10-15 minutes continuous run
Strength training (60-70%)
Coaching Note: 400m training workouts need to include exercises for maximum velocity development including vertical jumping movements, jumps converting horizontal to vertical forces, and other explosive movements that require high rates of force development in a short period of time.
400m Training Week 3: Early-Season
Monday
1x500m at 80-85% (1:27-1:35) with 3 minutes rest
2x400m at 80-85% (68-74 seconds) with 3 minutes rest
3x200m at 85% (32-35 seconds) with 3 minutes rest
Plyometrics and and medicine ball throws
Tuesday
Competition
OR
6x100m build ups with walking the curves
3x200m at 90% with 3 minutes rest
4x400m relay open exchanges every 100m x4 at 75%
Strength training (60-70%)
Wednesday
6x300m at 75-85% with 100m walking recovery
Thursday
3x300m at 75%-100m jog-100m sprint at 95% with 300m walking recovery
Friday
8 x 150m from blocks at 95% (22-25 seconds) with 2 minutes rest
Plyometrics and medicine ball throws
Saturday
600m–400m–200m–100m at 75% with walking 200m recovery
12-15 minutes continuous run
Strength training (60-70%)
400m Training Week 4: Early-Season
Monday
2x 4x300m at 85-90% (46-50 seconds) with 3 minutes rest + 5 minutes rest between sets
Strength training (75-85%) and medicine ball
Tuesday
Competition
OR
10x100m build ups with walking the curves
4x400m relay open exchanges every 100m x4 at 75%
Wednesday
1x500m at 95% with 1 minute rest
1x100m at 100%
Thursday
300m-200m-150m-100m at 75-80% with walking 200m recovery
Friday
4-6x block starts at 85% (up to 50m)
4x100m relays exchanges
Strength training (70-80%) and plyometrics
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
400m Training Week 5: Mid-Season
Monday
3 x 300m at 85% (52 or faster) with 5 minutes rest
2 x 200m at 80-85% (:31 or faster) with 2 minutes
1 x 500m at 95%
Strength training (75-85%) and plyometrics
Tuesday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest 4x100m relay exchanges
Wednesday
3x300m at 75% +100m sprint at 90% with 300m walking recovery
Thursday
Competition
OR
5x150m at 90% with 2 minutes rest (21-24 seconds)
5-8 minute rest
3-5x150m from blocks at 95% with 3 minute recovery (20-22 seconds)
Friday
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
Strength training (70-80%) and medicine ball throws
Saturday
3x300m at 85% (:52 or faster) with 3 minutes rest
2x200m at 90% (:31 or faster) with 4 minutes rest
1x150m at 95%
400m Training Week 6: Mid-Season
Monday
2x600m + 200m walk + 200m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
8x150m at 75-80% with 90 seconds rest
4x100m relay exchanges
Wednesday
3x300m at 90% +100m sprint at 95% with 300m walking recovery
Medicine ball throws
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
4x400m relay exchanges
Friday
Competition
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
Strength training (70-80%) and plyometrics
Coaching Note: Intensive tempo training are at 75-94% intensity with running between 15 and 90 seconds in duration (100 meters to 600 meters). 400m training workouts include intensive tempo training with lower intensity training and incomplete recovery designed to improve specific endurance.
Learn more about tempo training
400m Training Week 7: Mid-Season
Monday
2x500m + 300m walk + 300m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
4x150m at 75-85% with 1 minute rest
1x300m at 75% with 7 minutes rest
1x100m at 100%
Wednesday
3x100m from blocks 95% with 2 minutes rest
1x200m from blocks 95% with 3 minutes rest
1x250m at 90%
Medicine ball throws
Thursday
3x350m at 75% + 50m at 100% with 3 minutes rest
Relay exchanges
Friday
Competition
Saturday
2x100m at 80% with 2 minutes rest
3x200m at 80% with 3 minutes rest
2x250m at 80% with 4 minutes
Strength training (70-80%) and plyometrics
400m Training Week 8: Late-Season
Monday
4-5x300m at 90%+ with 3 minutes rest
Tuesday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Strength training (70-80%) and plyometrics
Wednesday
6x200m negative split last 100m at 90-95% (goal = +2 seconds) with 4 minutes rest
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
12x100m build ups with walking the curves
Strength training (70-80%) and medicine ball throws
400m Training Week 9: Late-Season
Monday
4-8x200m at 95% with 200m walking recovery
Strength training (70-80%) and plyometrics
Tuesday
4-6x300m at 70% with walking 100m recovery
Wednesday
6x120m build ups with 2 minutes rest
Relay exchanges
Strength training (70-80%) and medicine ball throws
Thursday
2-4 x block starts up to 40m
8x100m at 85% with 2 minutes rest
1x300m at 75%
Relay exchanges
Friday
Competition
Saturday
5-8x flying 20m build up and 80m at 85% with walking 100m recovery
Strength training (50-60%) and plyometrics
Coaching Note: During the late season, 400m training workouts will includes training within the entire speed endurance continuum (80-150 meters), with volumes reaching 600 meters to 1,200 meters in a training session.
400m Training Week 10: Peak Season
Monday
1x250m at 90% with 4 minutes rest
2x200m at 95% on the curve with blocks with 2-4 minutes rest
3x100m 95% with 2-5 minutes rest
Strength training (50-60%) and medicine ball throws
Tuesday
3x300m at 70% with walking 100m recovery
Relay exchanges
Wednesday
2-4x100m at 95% with 2-3 minutes rest
1-4x150m at 90% with 4 minutes rest
Thursday
4-6x block starts up to 30m
5-8x flying 20m build up and 60m at 85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
Competition
Coaching Note: Competition simulation races can be broken down into segments during 400m training, this is called split runs. Split runs can be used to develop race rhythm and event-specific endurance. For example, 400-meter runners can train event-specific pacing by running three sets (2x200m with 30 seconds of recovery between each 200m segment at 400m pace) with 10 minute recovery between sets.
400m Training Program Review
The 400 meter race requires pacing and fatigue management during the race. 400 meter training requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have different physiological mechanisms and biomechanics during various race phases.
The sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
400m 16 Week Training Program PDF is available in the Sprint Training Course
