What are some good worouts to build some endurance for the 400m..other than tenpo workouts? anybody know?
some work for 400?
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Participant
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Member
I would go with speed and special endurance II workouts with extensive tempo in between. I wouldn't rely on tempo to build event specific endurance, but thats me.
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Participant
i saw this but im not sure:
1)2 x 600
3 x 3002)800 split
400
200
200800 split
600
200800 split
400
200
2003)3 x 600
1 x 450any ideas…any suggestions?
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Member
Are those three separate workouts? If so I Personally I don't like any of them. 2 x 600 with full recovery might be something you'd want to do(even thats a lot), but I don't see the reason for the 3×300 after that. #2's volume is too high if you are running 90%+, and I have the same problem with #3 as I do with the other two.
In specific prep I have one day a week dedicated to special endurance 1 or special endurance 2(my preference is Wednesday with accl/speed Monday and speed/max V Friday and extensive tempo Tuesday and Thursday)
More speed/special endurance means you'll be further along in the race when you reach your anaerobic threshold.
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Participant
but like what..u know a few workouts for dat?
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Member
Well I was a 100-400 guy so I didn't do a ton of special endurance 2, but when I did it would be something like 2-3 x 300 with full recovery. Lots of my teamates that didn't do the 100 seemed to bennefit from the same workout with 450s.
Special endurance 1 would be something like 3 x 250 with full rest.
The differences between speed endurance, special endurance 1 and special endurance 2 are explained very well here
https://elitetrack.com/index.php?option=com_smf&Itemid=94&topic=378.0I would say any good 400 program would have a nice mix of all three.
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Participant
o ok..yea i was thinking about doin 6 x 200 today, run 200 walk 100.6x..dat good to get bak again
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Member
o ok..yea i was thinking about doin 6 x 200 today, run 200 walk 100.6x..dat good to get bak again
I wouldn't. On a tempo day something like that (at 65-75%) would be good to recover, but on a speed day the volume would be too high and the rest wouldn't be long enough. By the second or third 200 you will not be running fast enough to get the results you want. Something like 3 or 4 x 200(90-95%) with 18-22 min rest in between would do much better. That would be a special endurance I type workout.
What part of the season are you currently in?
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Participant
We only had 1 meet so far..i run fo a club in south fla…imma run fo FIU next year..i was gonna there dis year but shyt happened..we did 800s on wed for enduarnce…dem 200s yesterday today i think we doing 3/4 x 300 @ 40
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Member
We only had 1 meet so far..i run fo a club in south fla…imma run fo FIU next year..i was gonna there dis year but shyt happened..we did 800s on wed for enduarnce…dem 200s yesterday today i think we doing 3/4 x 300 @ 40
Do you run anything over 400 meters competetively? If not don't ever do anything close to 800 meters in a workout. Were the 200s yesterday fast(90%-100%)? If so I wouldn't come back with another fast workout today. If you run a 36 or slower PR in the 300 then today's workout would be 90% or faster for you. Even if you are a 34/35 second 300 runner a 40 second run would be too fast to recover from the last two workouts you did. I don't see the benefit of that after what you have already done this week.
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Participant
we did da 200s in 26-27…da 300s were in 40-41…2morrow we doin 2 x 450..wit full recovery.. it hink we gata hit like 72-74
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Member
When do you 90-100% sprinting? This all sounds like its well below maximal work.
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Participant
yea str8..we havent dun dat in awhile..i think we doin 60m FS on today or friday
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Participant
Off season I guess relaxed continuous runs of 20-30-45 min could be good to build general endurance too, as well as shorter medium fast tempo-runs as MD/LD runners use the term, and shorter XC competitions 2-3 K's. Continuous runs build stamina and strength in loads, and unloads from track work.
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Participant
today we doin 2 x 450 wit full revory
then plyos and abs -
KeymasterOff season I guess relaxed continuous runs of 20-30-45 min could be good to build general endurance too, as well as shorter medium fast tempo-runs as MD/LD runners use the term, and shorter XC competitions 2-3 K's. Continuous runs build stamina and strength in loads, and unloads from track work.
In my opinion, there are MANY better options than 30-45 minute runs to build general endurance for a 400m runner. While I'd rather have a guy do XC than do nothing, if I had my druthers I wouldn't choose 45 minute runs.
ELITETRACK Founder
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Participant
today he gat us doin repeat 100s @ 12 i think we doing like 12-14 times..2morrow some of us workin on blox
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Participant
just 4 x 300s @ 42
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