400m Race
400 Race Strategy
Get out and get nose into race
2 different strategies
 Broken by 1/3
 1st 100 m
 2nd 150 m
 3rd 150 m
 Broken by 1/2
 1st 200 0.9 – 1.2 sec off 200 PR
 2nd 200 3.0 0 3.5 sec off 200 PR
 Type of runner
 Front –runner
 chaser
The 400 meters can be broken down into four sections which must flow together for athletes to achieve
peak performance.
The four sections are:
 Accelerate to sprint: Explode out of the blocks. Athletes maximize speed over the first 60 to
80 meters of the race. This sprint action allows the athlete to get out of the blocks and sets up
the second phase. “Attack the curve” is an effective cue phrase for section 1.
 Freewheel the backstretch: After accelerating and reaching full speed in the first curve,
athletes should relax the upper body and enter a mindset that allows them to run with less
perceived effort from the curve to the 200m mark. In reality, sprint speed is maintained in a
“freewheel” manner with maximum stride length and relaxation of tension above the hips.
Many coaches refer to this a checking-out phase for relaxation and race awareness. Heavy
emphasis is placed on relaxation while maintaining speed.
 Build the curve. Athletes should visualize pressing down on a car accelerator at this point in the
race. The ability to cover ground will take more effort as lactic acid kicks into high gear. It is
important to run on the inside of the lane and push to make up the staggers on the other
competitors in this second curve. Quickly increasing arm cadence and driving the arms
complements to “building the curve”
 Lift to the finish. This phase requires running through the greatest accumulation of lactic acid.
While arm carriage and knee lift are rising together, there is still a required focus on turnover.
The main emphasis is lifting with straight ahead form towards the finish line. Maintaining
correct running form will allow athletes to move efficiently through the finish line. The can
use cues such as “head up, chest up, hips up, knees up, toes up” or “lift to the finish” to remind
the athlete to concentrate on form.
The phrase “sprint-freewheel-build-lift” is useful self-talk and race visualization for the athlete to
learn.
As the season progresses, the athlete should strive to reach the 200m mark to 1 to 1.5 seconds above
their best 200m time.
400m Race Splits
Best 200m
First 200m
Second 200m
Final Time
21.5
23
25
48
22
23.5
25.5
49
22.5
24.0
26.0
50
23.0
24.5
26.5
51
23.5
25.0
27.0
52
24.0
25.5
27.5
53
24.5
26.0
28.0
54
25.0
26.5
28.5
55
25.5
27.0
29.0
56
26.0
27.5
29.5
57
26.5
28.0
30.0
58
27.0
28.5
30.5
59
27.5
29.0
31.0
60
28.0
29.5
31.5
61
28.5
30.0
32.0
62
29.0
30.5
32.5
63
29.5
31.0
33.0
64
30.0
31.5
33.5
65
Strategy for 800 race
1. To be successful in the 800/1600 meters an athlete must be fit, above average speed and be
aware of the constant changing of positions that occur during the flow of the race. It is
possible for an athlete with a slower PR to win one of these races by putting themselves
into the right position or have a better strategy than their competitors to win the race. In
larger meets or the state meet level the quality is fairly even in terms of fitness and talent.
So the race strategy developed by the coach & athlete and how well applied by the athlete
could be the determining factor in who wins the race
Breaking down the 800 meter race into 100 meter components
1. The first 100 meters – get out at a fast pace at about 80-90% effort to establish
momentum and competitive position.
2. The second 100 meters – the race forms up and has slowed down to about 6070%. You should be in your rhythm by the end of 1st 200 meters. Mentally you
should feeling confident and staying relaxed physically.
3. The third and fourth 100’s – held at a fairly even pace at about 50-60% effort.
4. The fifth 100 – starting the final lap, you will have a slight build-up of momentum
around the turn at 60-70%. You need to mentally be telling yourself that you can do
it. An optimist will always run faster than a pessimist. Don't fall asleep and think
this an unimportant part of the race. The 400 to 500 meters are the 2nd most
important hundred meters of the race. Do not settle in, If you do you should expect
to get passed by at least one person.
5. The sixth 100- the back straight away in the race becomes more aggressive and the
effort should be about 70-80%. Talk yourself through it. For the remaining 300
meters of the race talk to yourself in your head. Stay positive. You should always be
telling yourself that you can go faster. Keep pushing yourself every step to lift your
feet quicker and harder then the time before, but maintain a relaxed physical motion with your
arms and strides.
6. The seventh 100 – around the turn is maintaining the build-up of speed fro the 600
meter mark. The energy output is still between 70-80%. Focus to deflect the pain.
When the pain sets in (and it will) focus on your form. Don't let your arms cross your
body. Keep them as parallel as possible. Also if you can do it, try to get up on the balls
of your feet for the last 150 meters. Getting passed in the final stretch of the race is just because
someone wanted it more than you
7. The eighth 100 – an all out effort to win the race. Keep your form! Focus to deflect
the pain. When the pain sets in (and it will) focus on your form. Don't let your arms
cross your body. Keep them as parallel as possible. Also if you can do it, try to get up
on the balls of your feet for the last 150 meters. Getting passed in the final stretch of the race is just
because someone wanted it more than you.
Running is a matter of efficiency. So establishing a solid and safe racing position early in the race is
important. The best positions to establish in the 800/1600 meter events would be:
1.
2.
3.
4.
The leader
The outside shoulder and slightly behind the leader
The outside shoulder and slightly behind second place
Outside and behind third place
These positions allow for a fairly safe and competitive rhythm during the race.
Have a race strategy that works well for you should also be based on your strengths. For example, if
you are a good sprinter at the end, the best strategy may be to hang back in position #3 or #4 or #5 and
then "kick" the last 180 meters to pass the competition. This has the advantage of forcing someone else
to be the pace setter, knowing you can most likely outsprint the competition to the finish towards the
end of the race. If your sprinting speed is not exceptionally fast, however, then the better strategy may
be to go at a fast pace throughout the race and try to build a 10 to 25-meter lead over the competition,
discouraging others from trying to challenge you at the end of the race.
Splits for the 800m
Usually looking for a :02 difference between first and second 400m. This is harder for younger less
experienced runners and a :04 difference is acceptable.
 Two minute 800m = 59/61
Starting lane strategies for 800/1600



Lanes 1 & 2: Go out faster than normal. Take the lead and maintain it, or take the lead and move
slightly out into lane 2 after the break line and let the inside fill in or drop back early and gradually
work up around the pack
Lanes 3, 4, 5: Come off the turn in the start and run nearly straight down the back stretch. The
other runners will either speed up and cut in or drop back and cut in leaving the outside open.
Lanes 6, 7, 8: Stay outside and let the pack of runners form up as the outside position should be
easy to obtain
Taking the lead and bell lap
There are two basic reasons to take the lead and both are designed to control the pace;
1. Take the lead early to slow the tempo of the race
2. Take the lead to force the tempo of the race
Taking the lead just before bell lap and slowing the tempo can cause great confusion n the race as the
runners are preparing to race down the back stretch. Slow the pace around the turn and then make a
strong move coming out of the turn.
Running the last turn effectively is very important. Opponents rarely try to pass on the last turn as it
takes too much energy. The leader should:
 Stay relaxed but maintain or slightly increase the tempo to ward off challenges
 Stay relaxed and slightly slow down. This will conserve energy and the opponent will assume
the leader is fading. However, the leader then starts to finishing effort a little early which will
catch those following unprepared.
The most dangerous areas for the front runners (positions 1,2, 3) is someone attacking from behind
going into the last lap or from about 550 meters out. While the front runners are still in a good position
and running comfortably, someone from the back may quickly move up the outside taking the lead and
either slowing the pace or forcing the pace. This is a simple move if the race tempo is slow. If the
runner takes the lead and slows the pace this will create a box for those who were leading.
Being in a box or being back in the pack are the two most difficult positions in which to respond from
going into the bell lap. If someone is caught in a box during the bell lap or last 300 meters to go, the
common reaction is to panic and make a desperate move by falling back and trying to come around the
pack. Some runners will break out, sprint to the front and try to win the race too early. The best
options to get out of a box:
 Stay up close in the race looking to the outside and making an aggressive move to get out at the
slightest opportunity.
 Wait until the turn; a small gap will occur and let the inside runner push out.
 Wait until the last 300 meters. The box almost always falls apart!
Critical zones
 1600 – last 400 m
 800 – last 150m
 3200 – last 600
Goal is to get to the Critical zone in position to win
Success in the critical zone separates the champions from the runner- ups