Andreas Behm: 400m Training Considerations

400m Training
Considerations
World Athletics Center
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Full-Time Training
Training Camps
Coaches’ Mentorships
Coaches’ & Athletes Education
Athlete Clinics
Performance Therapy Courses
Joel Lynch - Panama
Previous PR - 47.43 2012
In 2014:
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47.27
46.78
46.51 - New PR
What is the 400?
“The 400 is a race of controlled deceleration, where speed
and strategy are of vital, yet often neglected, importance.”
- Kebba Tolbert, Harvard
What is the 400?
“The 400 is a sprint. The longest sub-maximal sprint contested in
global track and field.”
- Vince Anderson, Texas A&M
What is the 400?
“The 400 is a challenging blend of acceleration skills, absolute speed,
alactic capacities, race modeling, speed reserve, lactate factors and
above all, courage. The ultimate chess game of long sprinting. ”
- Dan Pfaff, World Athletics Center
What is the 400?
“The 400 is the perfect blend of speed, endurance and precision. The
outcome is not only based on tactical aspects, but also guts. It is the
best pain I know!” - Jessica Beard
What is the 400?
I.#THE#STRUCTURE#OF#THE#400M!
The running speed, or speed dynamics, during the 400m competition race, as described by
50m spit times in Graph 1, can be divided into three phases:
Acceleration phase: 0-50m
Maximum speed phase: 50-100m
Speed reduction phase: 100-400m.
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10,00
9,50
9,00
8,50
8,00
7,50
7,00
6,50
M/ 43.18"49.97/ (n=114)
W / 47.60"57.96/ (n=113)
6,00
0"50m
50"100m
100"150m
150"200m
200"250m
250"300m
300"350m
350"400m
Graph 1: Speed distribution curve expressed in m/s for 114 male and 113 female 400m runners.
1
0 to 50-60m: Accelerate
50 to 100m: Hold & Pressure
100 to 200m: Fluid & Float
200 to 280m: Increase Effort
280 to 400m: Kick & Finish
Putting it All Together
Training Goals
• Speed, Speed, Speed
• Mechanical Efficiency
• Specific Endurance Capabilities
• Race Distribution/Pacing
Speed, Speed, Speed
Speed = Endurance
200 PB of 21.5 -> Come through 1st 200 in 22.7
= .95% of 200 PB
200 PB of 21.0 -> Come through 1st 200 in 22.7
= .92% of 200 PB
How to work on Speed
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Maximum Speed: 35-60m
Maximum Speed Endurance: 45-80m
Faster than Race Pace: 120s & 150s
All out 200s
Mechanical Efficiency
Mechanical efficiency contributes to speed maintenance and
allows for better use of energy reserves
Movement Ninja!!!
Mechanical Efficiency
Specific Endurance
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Hold Posture under State of Fatigue
Maintain Efficiency under Metabolic Duress
Push Back Thresholds
Increase Energy Systems Capacity and Specific Power
Practice Race Modeling
Specific Endurance
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300m Repeats
150m Segment Runs
400, 300, 200, 100m Breakdowns
Split Runs (Eg 250/150)
Race Pace 100s
Race Distribution
1st 200 Too Fast???
1st 200 Too Slow???
27 Seconds + Pain!
100-200m Critical Area
Don’t trust anybody!
Simple Race Model
1st 200 = 200 MAX + 1.5sec
200 MAX is Avg of top 200m performances
2nd 200 = 1st 200 + 2.0sec
Example:
1st 200: 23.5 + 1.5sec = 25.0
2nd 200: 25.0 + 2.0 = 27.0
400 = 25.0 + 27.0 = 52.00
“1st 200, worry about yourself. 2nd 200 go
after the competition!” - Clyde Hart
Thank You!!!
Questions???
Wyoming Clinic - March 22nd, Cheyenne
Phase I: Sprints, Pole Vault, Throws
www.worldathleticscenter.com/camps