Why Do I Think the 400 meters Is "The Best Race"

The 400 meter dash is an endurance sprint incorporating the speed of a sprinter and the endurance of an 800 meter runner.  This is why I love this race.  Its a hybrid event, and that is why I feel that the best athletes and the hardest working athletes run the 400 meters.  It is considered by many to be one of the most demanding and grueling of competitive events.  Running the 400 meters is about speed management.  The ability to distribute one's speed and energies in the most efficient manner over the total racing distance becomes the primary concern in reaching success in this event.  No athlete in the world is capable of running the 400 meters from start to finish all out.  Good pace judgement in effort and distribution is a must!

Training 

The 400 meters is an oxygen-deficient event.  This means that the level of oxygen absorption is below that which is necessary to supply the ATP (adenosine- triphosphate) requirement.  The energy used during the 400 meter sprint is derived from the breakdown of high energy phosphate compounds and from splitting glycogen to lactic acid.  Didn't mean to drop all this science on you but in other words is how to train a 400 meter athlete to handle the stress of the event.  Coaches must know this and teach it to the athlete!!!  Proper training will help the athlete learn to deal with the stress that they will face toward the end of the 400 meter sprint.   Severe exercises imposes great stress on the body, and it must learn to adapt to this stress or it will break down.  This is why I always mention to athletes, parents, and coaches that recovery and nutrition is the most important part of a training program!  Now with proper rest and nutrition, the body will adapt to the stress of the training and it will be able to perform during athletic competition. 

Now you know why I love the race so much.  There is science, management, and intelligence involved in training and running this event.  There are not many athletes out there that have the courage and will to do this event, and that is why the 400 meter is "The Best Race".   The following are sample workouts for different segments of the training cycle. 

Off Season/ Tempo Endurance/ 6x300m with a 2 minute rest. (Aerobic Fitness)

Early Competitive Season/Speed Endurance/5x200m with a 5- 7 minute rest (High Oxygen Debt)

Mid Season /Event Runs/2x450m with a 10-15 minute rest (Helps race strategy)

Late Season /Top Speed/6x60m flying starts/ Speed Endurance/6x150m with a 5-7 minute rest. (Leg turnover)