Running Man: 400m Sprints

Training Bodybuilding
21

Mustang50, Great info.
I actually need to run a decent 300m for a pft and this is just what I was looking for.

[quote]Mustang50 wrote:

Hay,

I actualy run the 400 meters and I wish to make the olympic team so let me give you my 2 cents.

For a person who does not run track or hasnt run in quite some time running 3 x 400 is quite a shock. Hell, track guys/girls dont even run that at pratice until 3 months of basic training ( grass work, hills)

Regardless, you can do it. There are other ways to break this distance down but here is how its done.

  1. warm up with 2/3 laps easy jog.

  2. dynamic stretching

  3. start the workout.

You arnt racing so chose a time thats on par with your fitness leval that you know you can hit all three times.

World class times ( Racing) for men are 43 to 45 seconds. 46 to 48 are after that. 48 to 51 is were most joe blow track guys are. So for you (at pratice) I would maybe shoot for 70 to 75 seconds or more.

Because you died on the second 400 that tells me you went out WAY to fast on the first one.[/quote]

22

Dude dont feel bad, 400’s are tough as hell. I was loosely doing CT runningman program last year, and I got to the point where I could do the first 400 in around :65 seconds, the second I did in about :80 or so but the third I just hit the wall and I was jogging at a pace I usually could have walked at.

It is a very intense workout for the lactic acid system, basically if you are not used to exerting yourself in this way your body is just getting gummed up and you can’t even move, thats just how it is man, keep up the work.