Developing a Winning
400 Meter Training Model
David Halliday
Director of Track & Field and Cross Country
Flagler Palm Coast High School
2016—OAT/CCC Track & Field Clinic
Dave Halliday
22 Years as a Head Track & Field and Cross Country
Coach, the last 12 at Flagler Palm Coast HS.
4 x State Championship Teams, 2x Runner-Ups
55 x Collegiate Scholarship Athletes
3 x State of Florida—Coach of the Year
2014—Brooks’ Most Inspiring Coach (Top-25 finalist)
Chairman for Florida Track & Field Coaches’ Association (20082015)
Executive—Vice President: USATF—Florida (2008-2015)
USATF—Level 2 &3 Certified
Inducted into the Florida Athletic Coaches’ Association—2015
The 400 Meters
The 400 runner should use a drive
phase at the start of the race.
Momentum development is as
important here as in the other sprint
races.
400 meter runner must do a certain
amount of lactate tolerance work.
– This work is very demanding.
– Often done too early in the training
year.
The 400 Meters
Very young athlete’s bodies do not
adapt to anaerobic training. It is
better to spend that time developing
speed, strength, and coordination.
The 400 Meters
Beginning of 400 is run aggressively,
but seldom is it an all out sprint.
Coaches can develop a series of
200m splits for the athlete to hit
based on reasonable goals and
training performances.
The 400 Meters
The 400 meter runner must have a
good sense of pace.
– Pace not stagger is best guide
Conserve good maximal velocity
mechanics as fatigue and loss of
coordination occur late in the race.
The 400 Meters
Tying up is often caused as much by
poor posture and pelvic alignment as
by fatigue.
Do not neglect the development of
acceleration and maximal speed
abilities in training 400 meter
runners. This is the key to long term
success.
400m Philosophy
You can never have too many 400m runners on
your team. They are very versatile.
The 400m is a long sprint.
Girls:
– 55% - Anaerobic
– 45% - Aerobic
Boys:
– 59% - Anaerobic
– 41% - Aerobic
Takes a “true” athlete to become a competitive
400m runner
I.E. – Christian Taylor
–
2012—Olympic Champ in the Triple Jump and American
Record Holder
400m Philosophy cont.
Recruit and find quality 400m runners
Types of 400m runners:
– True 400m Type:
Will run the 400, some 200m, and possibly 300IH
– Sprint oriented—100m Types:
100m/200m training Group
Will run the 100, 200m, and some 4x400m
– Distance oriented—800m/400m Types:
Runs the 800 usually, as well as the 400m and runs the 4x800 and
4x400
400m Philosophy cont.
Create separate training groups for
your 400m runners
Separate from the sprinters
You may have some 400m runners
float in and out of different groups
You may create more than one 400m
training group itself
400m Philosophy cont.
No matter what try to have your 400m
runners become multi-dimensional…
– They need to be able to run more than one
event: hey should be able to run on the:
100m, 200m, 300IH, 400m, 800m, 4x1, 4x8,
4x4, etc.
– Always remember, your 400m runner must
have good foot speed no matter what
– Also, always try to have at least one quality
back-up, for relays etc.
400m Training
400m Training Groups
– Sprint
– True
– 400/800
Emphasis on strength and relay team
400m Training:
General Prep Phase
Kosmin Test:
– 2 x 60 seconds ALL-OUT
3 minute recovery, move around
Measure distance ran 1st :60
Measure distance ran 2nd :60
Add totals and insert into Kosmin Calculator
– Boys and Girls predictive is different
Find out who CAN actually run an 800m,
also potential 4x800 and 4x400 candidates
Find out who has B@!!s
400m Training:
General Prep Phase
Kosmin Test:
Building a Better Athlete
MOBILITY
COORDINATION & SKILL
SPEED
STRENGTH
ENDURANCE
Building a Better 400m AthleteMobility
WARM UPS
WARM DOWNS
The WARMUP is TRAINING
MAXIMUM VELOCITY WARM UP
JOINT MOBILITY
head circles, hip circle, trunk circle, ankle and wrist circle
MOVEMENT EXERCISES
fwd skip with arm circles, backward skip w/arms, side slide & switch, karioka & switch, karioka step over &
switch, alt low skip and scoop, groucho walks, backward run
DYNAMIC FLEXIBILITY
supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle seat stretch,
hurdle seat change, lateral & linear leg swings
COORDINATION & SPECIFIC MOBILITY
A Skips
Ankle pops
straight leg shuffle into a straight leg bound
double alternate fast leg into technical buildup
Marching Run into technical buildup
ELASTIC STRENGTH & SPECIFIC COORDINATION(increase intensity of run, slow walk back)
10 prisoner squats + 50 meters
10 jumping Jacks + 50 meters
10 pogos + 50 meters
5 star jumps + 50 meters
3 rockets + 50 meters
Building a Better 400m AthleteCoordination
SPRINT MECHANICS
Wicket drill
Vince Anderson, Texas A&M
vanderson@athletics.tamu.edu
Dynamic Warm-Ups
LONG WARM UP (Dynamic)
START WITH 800M JOG (2 LAPS) AT TALK PACE
8X100M BUILD UP RUNS (4X100 WALKING; 4X100 ACCELERATIONS)
WALK 100M WHILE DOING ARM SWINGS AND LUNGES FOR 50M (4X)
BUILD UP 100M (ACCELERATE) (4X)
SPEED DRILLS FOR 30M (2X)
2X30M BUTT KICKS
2X30M STRAIGHT LEG SHUFFLE
2X30M A SKIP
2X30M KARIOKA
2X30M B SKIP
2X30M SKIPPING WITH ARM SWINGS
2X30M LUNGES (FRONT AND SIDE)
2X30M A RUN/HIGH KNEES
HIP MOBILITY CIRCUIT
10X LEG SWINGS (FRONT TO BACK)
10X LEG SWINGS (SIDE TO SIDE)
10X SQUATS
PEDASTALS AND EXTENSORS (10X EACH LEG)
4X50M ACCELERATIONS/STRIDES (prior to actual workout)
COMPETITION WARM UP
PART 1 (In Flats)
8X100M TURN-AROUND EASY JOG ON GRASS
12X ANKLE STRETCHES (ANKLE FLEXORS AND BOUNCES)
STANDING ALTERNATE TOE TOUCHES
5X SIDE STEPS FACING DIFFERENT DIRECTIONS
BUTT KICKS WITH JOG OVER A 100M DISTANCE
UPPER BODY ARM CIRCLES (10 REPS)
HIP (WAIST) CIRCLES (10 REPS)
ACHILLES STRETCHES (LEANING AGAINST OBJECT)(10 REPS)
A SKIP TO FRONT AND SIDE WITH JOG FOR 100M
ARM CIRCLES (ROTATIONS)
PEDASTALS x 5
EXTENSORS x 5
LEG SWINGS (FRONT TO BACK, SIDE TO SIDE) 10X
A SKIPS FOR 50M
B SKIPS FOR 50M
HIGH KNEES FOR 50M
C SKIPS FOR 50M
PART 2 (In Spikes)
50M ACCELERATION - INCREASE SPEED AFTER 20M
50M ACCELERATION-SHORT STEP FREQUENCY AND FAST HANDS
PEDESTALS





Leg Lifts x 10 each
Side Leg Lifts x 10 each
Fire Hydrants x 10 each
Scorpions x 10 each
Karate Kicks x 10 each
OTHERS BASED ON BODY POSOTION:
PRONE – STOMACH, ELBOW STAND, SINGLE LEG RAISE
SUPINE – BACK, ELBOW STAND, SINGLE LEG RAISE
PRONE – STOMACH, HAND STAND, SINGLE LEG RAISE
SUPINE – BACK, HAND STAND, SINGLE LEG RAISE
LATERAL – SIDES, ELBOW STAND, SINGLE LEG RAISE
LATERAL – SIDES, HAND STAND, SINGLE LEG RAISE
PRONE – BACK, ELBOW STAND, BENT KNEES, HIP RAISE
SUPINE – BACK, BENT KNEES, HIP RAISE
CRUNCH – LOW REACH
CRUNCH – LOW REACH WITH TWIST
HURDLE DRILLS AND TECHNIQUE DRILLS
SET UP FOR HURDLE DRILLS: 6-10 HURDLES SPACED CLOSE
TOGETHER WITH A HEIGHT OF 30’ HIGH FOR BOTH MALES AND
FEMALES (33’ CAN BE USED FOR THE MORE ADVANCED ATHLETES)
HURDLE WALK OVERS (Hips always pointing forward/on balls of feet)
CAN-CANS (left then right)
OVER AND UNDER
UNDER AND UNDER
HOPS OVER HURDLES
Strength Training
I.
II.
III.
IV.
Weight Training
Circuit Training
Medicine Ball and Core Training
Plyometrics
Circuits
Leg Circuit
Or
-
Body Weight Squat
Lunge
Walking Lunges
Step-ups
Jump Squats
x
x
x
x
x
20
20
40
20
20
Reps
(10 Reps Each Leg)
(20 Each Leg)
(10 Reps Each Leg)
Reps
x
x
x
x
x
20
20
20
10 each direction
10
Core Circuit
-
Landmine
Two Position Sit-ups
Physio-ball kickback
Big Circle
Ab Roller (or wheel)
General Strength Endurance Circuit
(30 second work  10 second transition)
(Early Season = 2-4 x Circuit; Late Season = 1 x Circuit)

Push-ups (30 sec.)
Jump Rope (30 sec.)
Body Squats
–
Jump Rope
Pull-ups
–
Jump Rope
Lunges
–
Jump Rope
Med-Ball Chest Pass
–
Jump Rope
DB Combo (Curl & Press)
–
Jump Rope
Squat Thrusts
–
Jump Rope
Big Circle (Med-Ball)
–
Jump Rope
Lateral Lunge (R then L)
–
Jump Rope
Step-ups (12”-14” box)
–
Jump Rope
Dips (b/n benches)
–
Jump Rope
Lateral Step-ups
–
Jump Rope
Crunches
–
Jump Rope
Quick Feet (on a step/stair)
–
Jump Rope
Hurdle Jumps
–
Jump Rope
Burpees
–
Jump Rope
Field Circuit (Infield)
Squat Thrusts
Skip 50 meters
Push-ups
Skipping backward with 1.5 arm swings 50 meters
Body Weight Squat
Backward Run 50 meters
Med-Ball Chest Pass
Side Step 50 meters
Burpee
Skipping forward with 1.5 arm swings 50 meters
Lunges
High Skip 50 meters
Step-ups
Run 200-300 meters depending on the event
*Almost always run 1st, circuit 2nd
*XC season (General and Field)= Do as many circuits as you can in 20 min *
Med-Balls
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Overhead Pass:
Chest Pass:
Underhand Pass:
Squat-Chest Pass
Back-Overhead Pass
Back-to-back twists:
x
10
x
10
x
10
x
10
x
10
x
25
x
25
Ball sit-ups:
x
25
Leg lifts:
x
25
Leg throw-downs:
x
25
Alternate plyometric push ups and
to the left
to the right
(2 sets)
crunches
2 sets x
25
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
Plyometric Circuit
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Alt. Leg Bounds (2 x 40m)
---2 x 55m sprints (one in b/n each set)
Single Leg Bounds (2 x 40m)
---2 x 55m
Koryvilles (walking lunges) (1 x 40m) & Frog Jumps (1 x 40m)
---1 x 55m
Knee-tucks (1 x 30) & Partner Butt-Kicks (1 x 10)/leg
---1 x 55m
Hurdle Jumps (4 x 10 hurdles)
---2 x 55m
Depth (box) Jumps [On-On] (4 x 4 boxes)
---2 x 55m
Incline Rope Jumps (x 4)
--1 x 55m
Quick Feet Jumps (on steps) 2 x 30 seconds
---1 x 55m
HJ/PV Pit Jumps (2 x 1 min.)--if no pit... jump in the sand
---2 x 55m
2 x 30m truck pushes (3 people)
**After the first week: begin doing Sled Pulls (50yds. w/ weight belt)
Speed Training Components
Sequencing Speed Training
1. Acceleration Development
2. Speed Development
3. Speed Endurance
Building a Better 400m Athlete
Race Model
1st 200 =200m PR +1.5 seconds
2nd 200= 1st 200 + 2.0 seconds
Ex. 23.0 200m pr- boy
24.5
26.5
51.0
Ex. 27.0 200m pr- girl
28.5
30.5
59.0
Season Planning – 400m
Season Planning
Season Planning
Season Planning
Season Plan-Generic (Florida)
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday Totals
1--(11/30-12/6)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
SAND HILLS + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
OFF
2--(12/7-13)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
BRIDGES + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
OFF
3--(12/14-20)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
SAND HILLS + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
OFF
4--(12/21-27)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
BRIDGES + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
5--(12/28-1/3)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
SAND HILLS + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
6--(1/4-10)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
BRIDGES + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
7--(1/11-17)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
SAND HILLS + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
OFF
8--(1/18-24)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
BRIDGES + medballs
Accel-resisted+multijumps+Oly wts
Ext. tempo+gen.strength
ERAU Meet
9--(1/25-31)
mild lactate/KOSMIN-800m + WTS*
Accel+multijumps+Oly wts
Int. tempo+gen.strength
speed dev+vert bounds+Oly wts
Ext. tempo+gen.strength
10--(2/1-2/7)
Accel+multijumps+Oly wts
Int. tempo+gen.strength
gen. strength+medballs
speed dev+vert bounds+Oly wts
Ext. tempo+gen.strength
J.Carnes Indoor
11--(2/8-14)
Accel+multijumps+Oly wts
Int. tempo+gen.strength
Race Prep
PRE-SEASON MEET
Ext. tempo+gen.strength
OFF
12--(2/15-21)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
speed dev+vert bounds+Oly wts
Race Prep
Seminole OPEN
13--(2/22-28)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Race Prep
EAST COAST CLASSIC
OFF
14--(2/29- 3/6)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Accel-stim+Oly wts
BOLLES BULLDOG CLASSIC
15--(3/7-13)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Fresh/Soph Meet
Accel-stim+Oly wts
Race Prep
Kowboy Invite
OFF
16--(3/14-20)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
5 miles + 6 x 200 strides
Accel-stim+Oly wts
Race Prep
Bob Hayes Invite
OFF
17--(3/21-27)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Race Prep
FSU Relays or Sanford-Seminole Invite
FSU Relays
OFF
18--(3/28-4/3)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Race Prep
Florida Relays*
Fla. Relays
OFF
19--(4/4-10)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Accel-stim+Oly wts
5-Star Conference
off
OFF
20--(4/11-17)
Accel+multijumps+Oly wts
Race Prep
4A-District-1 @ HOME
ICE
ICE
OFF
OFF
21--(4/18-24)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Accel-stim+Oly wts
Race Prep
off
whew!
22--(4/24-5/1)
Race Prep
4A-Region-1 @ LAKE MINNEOLA
ICE
Accel-stim+Oly wts
ICE
OFF
23--5/2-7)
Accel+multijumps+Oly wts
speed end. Or lactate tolerance(hard)
Gen. Strength + medballs
Race Prep
4A-State Meet*
4A-State Meet*
Varsity 400m -- Calendar (2016)
4--(12/21-27)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
BRIDGES + medballs
Accel-resisted+multijumps+Oly wts Ext. tempo+gen.strength
OFF
5--(12/28-1/3)
Accel+multijumps+Oly wts
Ext. tempo+gen.strength
SAND HILLS + medballs
Accel-resisted+multijumps+Oly wts Ext. tempo+gen.strength
OFF
6--(1/4-10)
9x30m;multijumps+Oly wts
10 x 200 +gen.strength
BRIDGES + medballs
4x30m/sleds/plyos+multijumps+Oly wts
OFF
OFF
7--(1/11-17)
6x30m;1x600+1x300;multijumps+Oly
12wts
x 200 +gen.strength
SAND HILLS + medballs
3x50m/sleds/plyos+multijumps+Oly wts
8 x 120m+gen.strength
OFF
8--(1/18-24)
4x20/2x600/2x300+multijumps+Oly 12
wtsx 200 +gen.strength
BRIDGES + medballs
4x30m/sleds/plyos+multijumps+Oly wts
5x150m+gen.strength
ERAU Meet
9--(1/25-31)
mild lactate/KOSMIN-800m + WTS*
10 x 30m-blocks+multijumps+Oly wts 2x600/2x300+gen.strength
5x20m-blocks+vert bounds+Oly wts 8x150m+gen.strength
10--(2/1-2/7)
2x20/30/40; SFS-5x90m+multijumps+Oly
2x Broken
wts
800s(4x200)+gen.strength
2x600/2x300+gen.strength
4x40m-blocks+vert bounds+Oly wts Race Prep or 6x200+gen.strengthJ.Carnes Indoor
11--(2/8-14)
2x20/30/40; SFS-5x90m+multijumps+Oly
2x600/2x300+gen.strength
wts
Race Prep
PRE-SEASON MEET
Ext. tempo+gen.strength
OFF
12--(2/15-21)
3x20/30/40; SFS-5x90m+multijumps+Oly
Sprint-Float-Sprint:
wts
4x150m(80-30-40)
2x600/2x300+gen.strength
1x40,50,60,70+vert bounds+Oly wts
Race Prep
Seminole OPEN
13--(2/22-28)
wickets/speed cord+3x500m+multijumps+Oly
300m,2x250m,2x200m
wts
hand-offs+600m+6x120m + medballs
Race
EAST COAST CLASSIC
OFF
14--(2/29- 3/6)
wickets/2x500m+2x200multijumps+Oly
300m-250m-200m-150m
wts
(all-out/5-8min)2x600+2x200+ medballs
RACE PREP+-stim+Oly wts
BOLLES BULLDOG CLASSIC
15--(3/7-13)
wickets/1x500m+3x200multijumps+Oly
Blocks+
wts 2xbroken 400(300-100/200-200)1x 252 and 1 x 152
2x70 Accel-stim+Oly wts
Race Prep
Kowboy Invite
OFF
16--(3/14-20)
wickets/1x500m+2x200multijumps+Oly
300m-250m-200m-150m
wts
(all-out/5-8min)Speed cord+ 3x200 fast
2x80 Accel-stim+Oly wts
Race Prep
Bob Hayes Invite
OFF
17--(3/21-27)
wickets/3X500/multijumps+Oly wts4X 120m fast
wickets/Speed cord/blocks/SFS
Race Prep
FSU Relays or Sanford-Seminole Invite
FSU Relays
OFF
18--(3/28-4/3)
6x30m+multijumps+Oly wts 2x Broken 400m (300-100/200-200)
Race Prep
Florida Relays*
Florida Relays*
Fla. Relays
OFF
19--(4/4-10)
3x30m/40m/50m+multijumps+Oly
2x300m
wts fast/full rec./1x150
2x200 fast/hand-offs
Race Prep
5-Star Conference
off
OFF
20--(4/11-17)
6x 30m/1x200-85% /4x4 handoffs
Race
4A-District-1 @ HOME
ICE
4x150m-250m
OFF
OFF
21--(4/18-24)
3x30m/40m/50m
300m,250m,200m
Drills/wickets/hand-offs
wickets/hand-offs/blocks-30/40/50/60 2x (300-50-50-200)max
off
off
22--(4/24-5/1)
Race Prep
4A-Region-1 @ LAKE MINNEOLA
ICE
Accel-stim+Oly wts
ICE
OFF
23--5/2-7)
Blocks3x30/300m/200m
2x100m/hand-offs/fig. 8's
Accel drill 10-20-30/blocks 2x30mRace
4A-State Meet*
4A-State Meet*
Prep
Prep
Prep
400m Training
Any questions?
Hallidayd@flaglerschools.com
davetrackgator@gmail.com
386-931-2449
Sources and Suggested Readings
USA Track Field –Coaches Education
– Level 1 – Certification (broad & general)
– Level 2- Certification (sciences & event specific area)
– Level 3- Certification (event specific-high performance)
– Advanced Summits