Workouts for 400m Speed & Acceleration

For quarter milers (400m/400m H), acceleration and speed are as essential as they are for 100m and 200m sprinters.

In physics, there is a concept that an object in motion, stays in motion. This principle holds true in sprinting.

A 400 meter athlete that has great acceleration out of the blocks will have an easier time maintaining a faster speed throughout their race than an athlete that has poor acceleration at the beginning of their race.

To become a faster sprinter, you need to practice the type of sprinting that is ideal for competition. The following lists contains workouts that focus on these two categories.

When doing these workouts, be sure to do a proper warm-up beforehand. This includes some preliminary movements, stretches, and drills. For the best results, you should run these workouts at the described pace and distance with extreme focus and a competition mindset. It is essential to do the type of sprinting you will be doing in competition during practice. 

Acceleration

These workouts will be over shorter distances and have intense reps with close to full recovery. Focus on exploding forward and increasing turnover.

All acceleration workouts without a sled should be done out of blocks.

• 25 m, 30 m, 35 m x 4 reps

  After each run rest for 1 to 2 minutes. After an entire rep (25-30-35), rest for 5 minutes. Focus on explosive quick movements, low heel recovery, arm swing, and posture.

• 30 m, 35 m, 50 m x 4 reps

  After each run rest for 2 to 3 minutes. After an entire rep (30--35-50), rest for 5 minutes. Like for the above workout, pay a lot of attention to proper sprinting mechanics.

• 60 m Sled Pulls x 10 reps

  After each 60m sled pull, rest for 3 minutes.

  Reminder: Do not do the sled pulls out of blocks.

• 60 m x 10 reps

  After each 60m run, rest for 5 minutes. These runs should be at 100% output. Focus on proper sprint mechanics.

Speed Endurance

These workouts will be over longer distances. The runs over 250 m should be from 75% to 85% intensity unless otherwise noted. The 90 meter short sprints should me maximum effort.

• 600 m, 450 m, 90 m x 3

  Rest 10 minutes after the 600m. Rest 8 minutes after the 450m. Rest 2 minutes after each 90m.

• 450 m, 350 m, 250 m, 90 m x 3

  Rest 10 minutes after the 450m. Rest 8 minutes after the 350m. Rest 5 minutes after each 250m. Rest 2 minutes after each 90 m.

• 100 m x 12 reps

  Rest 3 minutes after each run. Sprint at ~80% intensity.

• 300m, 200m, 250 m x 2

  Rest 5 minutes after each run. The 300 m and 200 m should be done at 85% intensity. The two 250s after should be done at 70%.