The 400-meter dash training and racing.

Be careful about tinkering with runners who have developed their own distinctive style

Nobody has ever mistaken the 400-meter dash for a stroll in the park. It is, unarguably, one of the most difficult races in track, demanding a near maximal effort for the entire lap. Runners who embark on this near quarter of a mile journey have to be physically strong and mentally tough.

Every quarter-miler possesses his own distinctive style. The trick lies in knowing how to relax - to maintain form with a nice, fluid stride.

Coaches may wish to avoid tinkering with runners who have developed a style from years of running since childhood. Such styles are hard to change, and the tinkering can be risky. It's often wiser and more functional to work with the skills that the runners have, making them as efficient as possible.

The prime example of this is Michael Johnson. Michael uses an unorthodox technique, to say the least, but he makes it work for him. To change this kind of performer would be foolhardy.

TRAINING

Coaches forever debate physical types, styles, and the duration and the amount of training that go into the making of a 400-meter sprinter. One constant always remains: The training must be adapted to the parameters of the track season, goals, individual abilities, facilities, and weather.

The best overall plan is to be flexible, to adapt to what you have to work with.

Most coaches and athletes will build up to certain meets, such as conference championships, district or regional qualifying meets, or state championships. Since such meets usually fall at the end of the season, they become easy to prepare for.

The normal training schedule will include three to four hard workouts per week.

During the off-season and preseason, the training regimen will consist of various types of interval and strength training every other day.

During the competitive season, the program becomes progressively heavier, with three days of heavy training every week. The meets may very well be counted as hard practices, depending on the quality of the races and the number of races run.

The hard workouts will generally consist of some types of interval training, such as a set of 600-meter efforts, a cut-down, or a ladder.

As previously mentioned, the season plays a major role in determining the nature of the training. The traditional running workouts should be supplemented in many ways. First and foremost should be a soundly designed weight-training program. Other activities may include such things as plyometrics, hills, speed drills, water training, resistance running (such as towing), and others.

All the activities should be geared toward improving the athlete's condition, strength, and speed.

The off-season and pro-season workouts will depend upon many external factors such as weather, facilities, practice limitations, other sports, etc. The workouts must be tailored to fit the parameters.

The workouts can often be quite non-specific. Coaches may use various distance runs, fartleks, hills, circuit training, bicycling, swimming, etc., to achieve an acceptable level of fitness.

The coaches may return to the more traditional workouts, such as the different types of interval training, ranging between 200 and 800 meters. The athlete's speed endurance and aerobic endurance must be enhanced at this time by limiting his recovery time between intervals. Pure sprint speed work should be avoided at this early time.

Upon entering the competitive season, coaches should be careful not to focus primarily on their meets. They may actually sacrifice some of their early meets in order to enhance training. They may build for the meets later on in the year.

As the season progresses, coaches should shorten the distances of the intervals or repetitions times. However, the reps should be run significantly faster.

The increased recovery time will allow for faster speed workouts. Once or twice a week, the athletes should be sent through a series of relatively short sprints, ranging anywhere from 30 to 150 meters, at maximum effort.

The final build-up to peak performance should be marked by tapered workouts. The reps should be reduced to a minimum while the recovery between sprints should be raised to an optimum.

The emphasis should be placed on two areas: speed and rest. The 400 runner becomes almost a true sprinter in practice, concentrating mainly on speed. He must be given his rest at this time, since he will have to be fully rested and recovered in order to produce his fastest time.

RUNNING THE RACE

The runner obviously has to peak in his training and skill as the important meets come up. The mental preparation must now take over. The coach must get inside each athlete's mind and learn what it takes to get the most out of him. He must instill a sense of confidence and help the athlete realize his capabilities.

Does the athlete go out strong and hit the wall at about 300 meters?

Does he start too slowly and finish with too much energy left over?

Is there a drastic difference in his split times during the race?

Does he perform better on a relay leg than in an open 400?

Each of these questions (and many more) must be addressed by both athlete and coach in order to formulate the best strategy for the next race.

The coach must select a strategy that best suits the individual. There are two primary philosophies on running the 400:

First, the athlete should sprint out hard from the blocks, try to run a fast and consistent race for as long as possible (usually around 300 meters), and then hang on for the last 100 meters or so.

Second, the athlete should run a fast 100 meters, float for about 200 meters in relaxed fashion, and then kick the last 100.

All the other philosophies stem from these two. The key lies in selecting the best one for the individual.

IN THE END...

Dozens of factors bear upon each phase of the runner's performance. Natural ability is a huge factor, yet athletes with lesser aptitudes can often be the most successful.

Technique, training, and intelligence are all essential facets of the 400-meter dash. But perhaps the surest way to ensure success is by developing faith in your ability and willingness to go all out in every .practice and race.

Michael Stevenson Assistant Track Coach Western Illinois University