This week I am going to write about three different types of early season workouts (late summer fall) for 400 meter training. Remember the key to training for any distance is understanding the energy system used for the particular event and understanding the phases of the workout plan. Phase 1 which is early season can focus on speed endurance, tempo endurance, strength endurance, and strength training. As you can see everything in this phase has to do with endurance. Today I will cover Speed Endurance. This is sprinting where the sprinter incurs a high oxygen debt, and there is a definite lactic acid buildup. This workout is vital to good 400 meter running. Distances that are run can vary from 100 to 600 meters. Number of repetitions are figured by multiplying the race distance 2 1/2 times; In this case this would be about 1000 meters. The recovery period will usually be around 5-10 minutes. This is to give the runner almost full recovery so that there will be quality in the sprints. This workout is designed to help the lactic acid energy systems.
Examples of Speed Endurance Workouts
A. 10 x 100m with a 5 minute rest
B. 6x150m with a 5-8 minute rest
C. 5x200m with a 5-10 minute rest
D. 4x300m with a 8-10 minute rest
E. 3x350m with a 8-10 minute rest
F. 2x 450m with a 10 minute rest
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