400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.

In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.

The 400m training program includes strength training, plyometrics, and medicine ball exercises.

400m Training Workouts

Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.

This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.

400m Training Week 1: Pre-Season

Monday

5x250m at 85-90% (30-44 seconds) with 90 seconds rest  

Plyometrics and medicine ball

Tuesday

Fartlek Run: 10 to 15minutes (45 seconds easy + 15 seconds at 75%)

Strength training (60-70%)

Wednesday

7-8x300m at 75-80% (48-56 seconds) with 3 minutes rest  

Thursday

2x100m (:13) walking recovery equal to running distance

2x200m (:28) walking recovery equal to running distance

2x300m (:52) walking recovery equal to running distance

2x200m (:28) walking recovery equal to running distance

1x300m (:52) walking recovery equal to running distance

Friday

1x 400m-300m-200m-300m-400m at 70-75% with 90 seconds rest

Plyometrics and medicine ball throws

Saturday

3x jog 400m-walk 200m-stride 200m-walk 200m repeats

8x100m build ups with walking the curves

10-12 minutes continuous run

Strength training  (60-70%)

400m Training Week 2: Pre-Season

Monday
6x250m at 85-90% (45 seconds or under) with 90 seconds rest  

Plyometrics and medicine ball throws

Tuesday

Fartlek Run: 15 to 17 minutes (45 seconds easy + 15 seconds at 75%)

Strength training (60-70%)

Wednesday

10x300m at 75-80% (48-56 seconds) with 3 minutes rest  

Thursday

2x100m (:13) walking recovery equal to running distance

2x200m (:28) walking recovery equal to running distance

2x300m (:52) walking recovery equal to running distance

2x200m (:28) walking recovery equal to running distance

1x100m (:13) 5 minute rest

1x500m at 75%

Friday

1x400m-300m-200m-300m-400m at 70-75% with 90 seconds rest

Plyometrics and medicine ball throws

Saturday

3x jog 400m-walk 200m-stride 200m-walk-200m repeats

7-10x100m build ups with walking the curves

10-15 minutes continuous run

Strength training (60-70%)

Coaching Note: 400m training workouts need to include exercises for maximum velocity development including vertical jumping movements, jumps converting horizontal to vertical forces, and other explosive movements that require high rates of force development in a short period of time.

400m Training Week 3: Early-Season

Monday

1x500m at 80-85% (1:27-1:35) with 3 minutes rest

2x400m at 80-85% (68-74 seconds) with 3 minutes rest

3x200m at 85% (32-35 seconds) with 3 minutes rest

Plyometrics and and medicine ball throws

Tuesday

Competition 

OR

6x100m build ups with walking the curves

3x200m at 90% with 3 minutes rest

4x400m relay open exchanges every 100m x4 at 75%

Strength training  (60-70%)

Wednesday

6x300m at 75-85% with 100m walking recovery

Thursday

3x300m at 75%-100m jog-100m sprint at 95% with 300m walking recovery

Friday

8 x 150m from blocks at 95% (22-25 seconds) with 2 minutes rest

Plyometrics and medicine ball throws

Saturday

600m–400m–200m–100m at 75% with walking 200m recovery

12-15 minutes continuous run

Strength training (60-70%)

400m Training Week 4: Early-Season

Monday

2x 4x300m at 85-90% (46-50 seconds) with 3 minutes rest + 5 minutes rest between sets

Strength training (75-85%) and medicine ball

Tuesday

Competition 

OR

10x100m build ups with walking the curves

4x400m relay open exchanges every 100m x4 at 75%

Wednesday

1x500m at 95% with 1 minute rest

1x100m at 100%

Thursday

300m-200m-150m-100m at 75-80% with walking 200m recovery

Friday

4-6x block starts at 85% (up to 50m)

4x100m relays exchanges

Strength training (70-80%) and plyometrics

Saturday

Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)

6-10x100m build ups with walking the curves

400m Training Week 5: Mid-Season

Monday

3 x 300m at 85% (52 or faster) with 5 minutes rest

2 x 200m at 80-85% (:31 or faster) with 2 minutes

1 x 500m at 95%

Strength training (75-85%) and plyometrics

Tuesday

5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest 4x100m relay exchanges

Wednesday

3x300m at 75% +100m sprint at 90% with 300m walking recovery

Thursday

Competition

OR

5x150m at 90% with 2 minutes rest (21-24 seconds)

5-8 minute rest

3-5x150m from blocks at 95% with 3 minute recovery (20-22 seconds)

Friday

5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest

Strength training  (70-80%) and medicine ball throws

Saturday

3x300m at 85% (:52 or faster) with 3 minutes rest

2x200m at 90% (:31 or faster) with 4 minutes rest

1x150m at 95%

400m Training Week 6: Mid-Season

Monday

2x600m + 200m walk + 200m (goal = within 2-4 seconds 800m) with 10-15 minutes rest

Strength training (70-80%) and plyometrics

Tuesday

8x150m at 75-80% with 90 seconds rest

4x100m relay exchanges

Wednesday

3x300m at 90% +100m sprint at 95% with 300m walking recovery

Medicine ball throws

Thursday

4-6x block starts up on the curve up to 50m with 2 minutes rest

5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest

4x400m relay exchanges

Friday

Competition

Saturday

Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)

6-10x100m build ups with walking the curves

Strength training (70-80%) and plyometrics

Coaching Note: Intensive tempo training are at 75-94% intensity with running between 15 and 90 seconds in duration (100 meters to 600 meters). 400m training workouts include intensive tempo training with lower intensity training and incomplete recovery designed to improve specific endurance.

Learn more about tempo training

400m Training Week 7: Mid-Season

Monday

2x500m + 300m walk + 300m (goal = within 2-4 seconds 800m) with 10-15 minutes rest

Strength training (70-80%) and plyometrics

Tuesday

4x150m at 75-85% with 1 minute rest

1x300m at 75% with 7 minutes rest

1x100m at 100%

 Wednesday

3x100m from blocks 95% with 2 minutes rest

1x200m from blocks 95% with 3 minutes rest

1x250m at 90%

Medicine ball throws

Thursday

3x350m at 75% + 50m at 100% with 3 minutes rest

Relay exchanges

Friday
Competition

Saturday

2x100m at 80% with 2 minutes rest

3x200m at 80% with 3 minutes rest

2x250m at 80% with 4 minutes

Strength training (70-80%) and plyometrics

400m Training Week 8: Late-Season

Monday

4-5x300m at 90%+ with 3 minutes rest

Tuesday

4-6x block starts up on the curve up to 50m with 2 minutes rest

5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest

Relay exchanges

Strength training (70-80%) and plyometrics

Wednesday

6x200m negative split last 100m at 90-95% (goal = +2 seconds) with 4 minutes rest

Thursday

4-6x block starts up on the curve up to 50m with 2 minutes rest

5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest

Relay exchanges

Friday

Competition

Saturday

12x100m build ups with walking the curves

Strength training (70-80%) and medicine ball throws

400m Training Week 9: Late-Season

Monday

4-8x200m at 95% with 200m walking recovery

Strength training (70-80%) and plyometrics

Tuesday

4-6x300m at 70% with walking 100m recovery

Wednesday

6x120m build ups with 2 minutes rest

Relay exchanges

Strength training (70-80%) and medicine ball throws

Thursday

2-4 x block starts up to 40m

8x100m at 85% with 2 minutes rest

1x300m at 75%

Relay exchanges

Friday

Competition

Saturday

5-8x flying 20m build up and 80m at 85% with walking 100m recovery

Strength training (50-60%) and plyometrics

Coaching Note: During the late season, 400m training workouts will includes training within the entire speed endurance continuum (80-150 meters), with volumes reaching 600 meters to 1,200 meters in a training session. 

400m Training Week 10: Peak Season

Monday

1x250m at 90% with 4 minutes rest

2x200m at 95% on the curve with blocks with 2-4 minutes rest

3x100m 95% with 2-5 minutes rest

Strength training (50-60%) and medicine ball throws

Tuesday

3x300m at 70% with walking 100m recovery

Relay exchanges

Wednesday
2-4x100m at 95% with 2-3 minutes rest

1-4x150m at 90% with 4 minutes rest

Thursday

4-6x block starts up to 30m

5-8x flying 20m build up and 60m at 85% with 2 minutes rest

Relay exchanges

Friday

Competition

Saturday

Competition

Coaching Note: Competition simulation races can be broken down into segments during 400m training, this is called split runs. Split runs can be used to develop race rhythm and event-specific endurance. For example, 400-meter runners can train event-specific pacing by running three sets (2x200m with 30 seconds of recovery between each 200m segment at 400m pace) with 10 minute recovery between sets.

400m Training Program Review

The 400 meter race requires pacing and fatigue management during the race. 400 meter training requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have different physiological mechanisms and biomechanics during various race phases.

 The sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.

 400m 16 Week Training Program PDF is available in the Sprint Training Course