Have you ever thought about running the 400 meter dash? Need help getting your times down or increasing your endurance. This is a workout designed to do both. Increase your track and Field mid distance times great for the 400 or the 800 competitors.
The following is a seven day work out designed to help improve your endurance for running the 400 meter dash. The truth about running the 400 meter dash is you must run and run and run in order to get your times down. The more you train the better, and it is not about how hard you run when training for races such as the 400 meter dash. It is more about preparing your body not to tighten up during the time you actually are in competition. The following is designed to help in such cases.
Also when it comes to running you can do so 7 days a week running in helps improve your overall health not just your speed and endurance it is great for the heart, however the most important part to training for any event is stretching your body must be loose so it is a good idea to stretch out nice and good and often even on days you don't run and even at times you are not going to run or haven't. Stretching also helps prevent injuries since injuries come from the body tightening up in a certain area any ways. As well if you cannot meet the times that are put up here work up to them. This work out is designed for those who can already run the 400 in between 48-53 Seconds. If you find that the time limits are easy to accomplish than perhaps you are very gifted and you should reduce the meet times by 5 seconds. Good luck and remember you have to stretch and when you practice it is more than just running practice breathing and form.
Monday
Warm-up: 1 mile
Stretch
2X600 Times: 90 Sec Rest: 15min
3X300 Times: 50 Sec Rest: 1Min
3X300 Times: 40 Sec Rest: 3Min
Cool Down: 1Mile
Stretch
Tuesday
Warm-up: 1 mile
Stretch
4X350 (Event Run): Time 48 Sec Rest: 10 Min
50fast/150 relax (200 Time: 28)/100 Fast (last 50 Stead and good form)
3X200 Times: 29-28-27 Rest 90 sec
Wednesday
Warm-up: 1 mile
Stretch
10X200 Times: 25 Sec Rest 3min
6X150 Hill Time: Fast Rest: Jog Back
Cool Down: 1 mile
Stretch
Thursday
Warm-up: 1 mile
Stretch
600-400-200-400-600 Times: 85-60-25-85 Rest 5min
6X100 Time Medium Stride Rest: 1min
Friday
Warm-up: 1/2 mile
Stretch
Two Mile Run Time: 13 Min
stretch
Saturday
3 miles of running
Sunday
20 minute Fartlek
If you continue to keep up with this work out you will notice a big difference in your times during the season or once the season starts.
