Effective Training for a Grueling RaceBy Drew RobersonFor www.EliteFTS.comDoes the sight of grown men vomiting at the finish line excite you? Are you glutton for punishment? If so, enter the next 400-meter dash in your area. However, you’re going to need to know how to train for it, and you should take some measures to lessen your pain. Although the quarter mile will never be an easy event, science and proper training can get you physically prepared for the task at hand.
A Finnish study cited in Owen Anderson’s Running Research News identified the two major energy sources for running the 400-meter dash. Anderson states, “As you plan your workouts, remember that muscles have two key ways to obtain energy during a 400: (1) creatine phosphate itself generates energy and (2) glucose breaks down to form lactic acid.” The study also showed that creatine phosphate is depleted by almost fifty percent after only 100 meters and then slowly depletes almost completely by 400 meters. Creatine phosphate levels don’t return to normal levels for a full eight minutes following the race. Therefore, it would make sense for 400-meter runners to do repeat 100-meter dashes almost all out with 5–8 minute recoveries. These jaunts will increase the muscles’ ability to use creatine. Since the discovery that lactic acid levels were highest at about 300 meters, Anderson concluded that 300-meter dashes “do a fantastic job of maximizing muscles’ ability to break down glucose.” The 200-meter sprints, however, were found to be inefficient for 400-meter training. The levels of creatine phosphate had already dropped in half at 100 meters, and the rate of glycolysis didn’t reach its peak until 300 meters. Unfortunately, 400-meter intervals with only three minutes rest (a workout only a complete masochist would enjoy) were found to be the best workout to build up muscular tolerance to acidity. Intervals over 400 meters were shown to be ineffective because creatine phosphate levels were too low for any real benefit. I hope that all of this hasn’t confused you. In essence, the Finnish study’s research helped Anderson conclude that a good 400-meter training program needs the following: 1. 100-meter sprints run at close to full speed with full recoveries (5–8 minutes) 2. 300-meter sprints run at close to full speed with full recoveries (eight minutes or longer) 3. 400-meter sprints run at close to full speed with short recoveries (three minutes) These guidelines offer quarter milers a scientific road map to design an effective workout program, but it isn’t written in stone anywhere that you should only run 100-, 300-, and 400-meter sprints while training. I briefly trained with the Santa Monica track club in college and still incorporate workouts learned from Joe Douglas, the Santa Monica track club head coach and John Smith, the UCLA head coach. They taught me to run 350-meter dashes for time and then add seven seconds early in the season and six seconds late in the season to get my equivalent 400-meter time. This technique allows for more relaxed running in training because you don’t have the final painful 50 meters of the 400-meter dash looming in the back of your mind. Over the past few years, I’ve consulted with Brooks Johnson, the former U.S. Olympic coach. His training philosophies almost mirror Owen Anderson’s philosophies. In a nutshell, Johnson’s sprint theories are as follows: 1. Speed is a runner’s greatest asset and should be trained from day one. Athletes need to train at speeds faster than race pace so that race pace becomes their “comfort zone.” Two speed workouts per week are recommended for 400-meter runners. (Example: 6 X 30-m with 370 walk/jog rec.) 2. Train to increase your lactic acid tolerance and base twice a week. (Example: 6 X 300 in sets of two with a quick 100-m jog for recovery. Allow full recovery between sets.) 3. The oxygen system should be trained once per week. (Example: 20 minute easy jog followed by 20 minutes of easy form strides.) 4. Athletes should take two days off per week to allow the body to fully recuperate from training. The conclusions of the Finnish study dovetail with the proven training techniques of the four coaches quoted here. With the resources available, you should be able to construct a solid training program. I’ve constructed a few sample weekly programs below to get you started. Early season Monday: 3–4 X 300 with full rec. Tuesday: 7–8 X 100 with full rec. Wednesday: 20 minute easy jog with 20 minutes of easy strides Thursday: rest Friday: 6 X 30 with 370 jog rec. and 3 X 100 with 300 jog rec. Saturday: 2 sets of 300–jog–100–300 or 3–4 X 350 with 3 minutes rec. Sunday: rest Mid-season (lacking speed) Monday: 2 sets of 300-100jog-300 Tuesday: 8-10 X 100 w/5 min. rec. Wednesday: 20 min. easy jog w/20 min. of easy strides Thursday: 6-12 X 30m w/370 jog or walk rec. Friday: rest Saturday: race Sunday: rest Mid-season (lacking stamina) Mon 2 sets of 300–100–jog–300 Tuesday: 8–10 X 100 with 5 minutes rec. Wednesday: 20 minutes easy jog with 20 minutes of strides Thursday: 2–3 X 350 with 3 minutes rec. Friday: rest Saturday: race Sunday: rest Peaking season Monday: 2 sets of 300–100–jog–300 or 3 X 350 with 3 minutes rec. Tuesday: 20 minutes easy jog with 20 minutes of strides Wednesday: 3–4 X 150 with full rec. Thursday: 6 X 30 with 370 walk rec. Friday: rest Saturday: race Sunday: rest References 1) Anderson O (1992) Step by Step Through 400 Meters: Understanding the Process Can Help Your Training and Racing. Running Research News 8(6): 5–7. 2) Johnson B (1995) Coaches Notebook. |
