400m Race Strategy
The 400m is the race that will define you as an athlete. There is no other race that is tougher or more fun than the 400m. It is a race where you can’t really sprint 100% the entire way, but you won’t be able to save anything either. Here I will present our team’s strategy for the open 400m race. Remember, the 400m strategy in a relay leg is a little bit different so what you are reading below is for the open 400m.
The 400m taps into all 3 energy systems in our body: the alactic system, the glycolytic system, and the aerobic system. For the first 7 seconds, you are using, primarily, the alactic system. Most of the 400m race uses the glycolytic system and the aerobic system is used only near the end of the race. This means that to be good at the 400m, you have to train your glycolytic system the hardest. Now, on to the strategy.
The strategy is really simple. For the first 100m you will be running at 95% effort. Some of you may be wondering what 95% effort means. Here is an example. Let’s say you can run 12.0 seconds in a 100m race. 95% effort would mean you would run the same 100m race in 12.6 seconds. This is the speed you need to run for the first 100m during the 400m. I don’t usually time your first 100m, so the important splits for us are the 200m and the 300m.
At 200m, running at 95% effort, the same 12.0 second runner will want to cross the 200m mark around 24.6 seconds. By the end of the year, this won’t be very hard for this 12.0 runner so your alactic system will not be completely taxed.
Now comes the 300m mark. Between the 200m and the 300m you will need to focus on keeping your form and trying your hardest not to slow down; no doubt about it, though, you will be slowing down. Our 12.0 second runner will aim to be around 37.5 seconds at this point.
Finally, the home stretch. This is the 100m that will prove your worth in the 400m. You will either completely tire out and hit the wall, or you will decide to fight through it and finish strong. You really need to keep your head still and down as well as maintain your arm form. By shortening and quickening your arms, you will start to move your feet faster. Your strides will be much smaller, by now, but by moving them faster, you will keep your speed longer. Our 12.0 second runner just ran 52.5 seconds!
In short, you run 95% for the first 100m. Then, when you hit the backstretch you focus on keeping your speed up and “floating” down the track. Try not to slow down or speed up on the backstretch. Next you need to keep your form and start shortening and quickening your arms to get your feet moving for the last 100m. If you do this, you will have success in the 400m! Good luck!
- Coach Cody