**12-week speed course to improve your time** www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162 Watch this Next: th-cam.com/video/8IJkcs7e65U/w-d-xo.html
That shirt gives me PTSD of when I was a student at Cal in the early 2010s and tried to get onto the track team as a 400m runner. The coaches were kind enough to interview me, but they were probably trying to hold back laugher when they looked at the 52 that I ran in junior college (even though I had the flu when I ran it). 😅
Hey coach, great video! I am senior in high school and your videos have helped me improve some of times in the 400. My goal this year is to go sub 50 and currently sitting at 53, however I am also an 800 runner and run a 2:05 (and have only raced once this season). I love both events equally, but which event would I have a better chance at excelling at in College? Thank you again for the amazing tips!
Great question Ayden. What grade are you in? I am unfamiliar with high school 800m times that will allow you to compete in college. If I had to guess it is sub 2min. For the 400 a sub 50 will be good enough to at least walk on to a team. I do not think you need to give up competing in the 800m as an event to improve your 400. However, I do think you need to give up 800m training and focus on less volume and more speed training. Just from hearing your question I would train you like a 400/200 runner to get you sub 50. 53 is not bad but I would assume you are doing more 800m style workouts which will hurt your ability to run sub 50. If I am wrong about you doing more volume than speed training please let me know. I am not trying to upsale you but I think my program in the pinned comment could help you understand what I mean. If you do train properly for the 400 then maybe your 800m time will get worse or it could possibly get better, depending on your natural abilities. So again I don’t think you need to drop the 800m as a race, but I do think you need to focus more on speed. I hope this helps.
@@chasewheels Thank you for the advice coach. To answer a few of your questions, I am a senior and I will be going to NAU. I have been doing 800 meter workouts but my sprints coach is starting to have me cut down my volume. A few questions about your program though. I will be gone for two years, so I was wondering if following your program the summer of 2026 when I get back would be helpful or detrimental if I was going to college In the Fall of 2026? Also will your program still be available in 2 years? Thank you again for the input and time to answer my questions.
@@aydenstock1682 awesome congratulations. Yes 800m workouts is what guessed. Less volume more speed will get you to where you want to be. Of course my program may change a bit but the fundamentals will not change. Maybe in 2 years you will have enough free content from my channel and other channels you wont even need my program. But if you do, it will be available.
🔥🔥 thank you! I’m so glad there’s a way to do what I love, help so many people, and eventually make it profitable for myself at no cost to my athletes. It’s an all around win
@@chasewheels it definitely will, I did it last season as a first year under 17 then got into 100 and 200, but now I'm wanting to go back to 400s and your content is great 💯
@@Green3clash Awesome! I have a 100 and 200 video coming up. Same style content, same fundamentals just a little bit different implementation to make it event specific
Great video, I am running the 400, 200, and 100. It’s my first year running track and am a freshman. I am trying to get better and your videos have helped so much. Would you have any tips for my first track meet?
I'm glad you enjoy these videos. For the first meet do not try to overthink the strategy and just run. Do all your thinking and strategizing in practice. When it comes to meet time just run. If it helps find the fastest person in your race and just try to keep up with them.
@@Zachary_418 yes its normal to be nervous, you just want to do well. Once the race starts your nerves will be gone and then just focus on keeping up with fast people in your race or not letting them catch you if you are in front! good luck
You said to work backwards from your end goal time, but doing a workout at 85%, 90%, etc. of current max speed and goal max speed is going to be different when shooting to drop your time. If 90% effort goal time results in close to a .6+/sec per 100m pace difference, are you really working at 90% effort at that point?
Great question. Workout percentages are based on your current max speed, not on your goal max speed. You are working backward from your end goal DATE. This will allow you to load and unload so you peak at the end of the season instead of in the middle of the season. Of course your end goal time is important to keep in mind for training because if you do not reach that time then you do not have to worry about making it to the final meet. When planning your workouts at 85-90% it is based on your current max speed not end goal max speed because like you said it is impossible to base it off end goal speed. You get faster and reach your end goal max speed by running repeats at 90% of current max speed with proper rest. So the next time you do the same workout at 90% max speed your times should be faster and/or you will be in better shape to maintain 90% max speed for longer. As you progress in your season and the intensity of your workouts increases to 95-100% max speed you will have a good idea of if you are on pace to reach your goal time. If you are not on pace for your goal time then there are many ways to fix that, including one or all of the following: more rest, more pure speed work, more speed endurance, or your goal is unrealistic.
Interesting, maybe it’s because I’m in the youth arena, but my best 400 runners are 800 runners. My own kids are all-Americans and national champs in the 200, 400, & 800.
Definitely possible in the youth arena. I think by the time they reach high school you will see that is no longer the case. For sure by college that won’t be possible. We did have one 800 meter runner as an alternate on our 4x4 college relay but to be fair none of us were making NCAA finals in the open 400. More than anything what I am trying to emphasize the need for pure speed to be highly competitive in the 400 and that need for pure speed contradicts some of the 800m training. Maybe your kids will grow up to prove my theory wrong! Then I will have to make a whole new video 🙂
I have a race in a few hours I remember I ran a 56 400 sophomore year which was like 2 years ago and now I’m a senior and I only hit 58 and 59 now I need to learn asap I got dropped from the 4x4 because of it good sir I need tips 🙏
HI Rex, I would need to know more about your situation to give you great tips. Since your time has slowed, it could mean your training has fallen off or you are running the race differently. I would check out my 400 race strategy video and see if that helps at all. Since your race is in one hour its too late to make any training changes. A quick tip is to increase the effort on the start and back stretch by about 5%. You don't want to get crazy and go all out where you die off. But you cannot make up time, meaning if you start slow the clock keeps ticking at the same speed. So take your current strategy and see if you can press on the gas about 5%+ more than you have been doing this season and see how that works for you.
Foot speed is turnover. Everyone will be dead at the 300m mark. The only people with energy left at 300 did not run the first part of the race correctly. So if everyone is tired at 300m then the person who maintains the fastest turnover wins i.e. the 100m guy will beat out the 800m guy even though the 800m should have better endurance. 2400m is an example of a volume style workout to be done in one day BUT this should be done during pre-season, not in season. Ex. 8x300
That’s a great question. I over emphasized the importance of not doing the 800m and think of it as 400m training because I wanted to overemphasize the importance of pure speed work for the 400m. To answer your question yes you can. I think if you are an 800m runner then doing the 400 and 200 will do wonders for you 800m. I also think it depends on your level of completion. The higher up you go the more important it is to do true 400m speed training. For example, a high school athlete can double in the 400 and 800. However at the college level that becomes much harder. And at a professional level it’s almost impossible due to the differences in training styles. An 800m level will always be able to run an above average level 400m. But when you want to run an elite 400m time you need to be more focused on speed and speed endurance and less on overall endurance.
2400m is absolutely insane. Theres no reason you ever need more then 600m of volume. And the 75% quanity makes no sense. You need to always be working speed speed speed. Off season? Only top speed. In season? Top speed and 1 lactate workout a week.
Anyone reading this comment please understand, 600m volume is not enough even close to enough running. Focusing only on top end will lead to injury. Always be cautious who you listen to.
@@AlexanderLuna-xf5wrthat’s not what I said. You should think about getting the program in the pinned comment to learn how to train properly. Thanks for the comments
The guy in the video is not lying. If you’re running 600m max, you will get burnt at 200m. Of course the 400m is a sprint, but that last 2-100m is not a joke
Agreed. 400m is an extension of speed. How are we going to extend somehting we haven't been working on? Spike up during pre-season. Run fast early, run fast often. But run fast safely and when healthy. Most of the injuries that these long-to-short coaches think are going to happen when sprinting "too early" actually occur BECAUSE the athlete did not sprint enough early on. Placing the emphasis on short accelerations & top speed early helps to prime the central nervous system for the intensity that it will face during races. We wanna run fast? Let's train fast.
**12-week speed course to improve your time**
www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162
Watch this Next:
th-cam.com/video/8IJkcs7e65U/w-d-xo.html
That shirt gives me PTSD of when I was a student at Cal in the early 2010s and tried to get onto the track team as a 400m runner. The coaches were kind enough to interview me, but they were probably trying to hold back laugher when they looked at the 52 that I ran in junior college (even though I had the flu when I ran it). 😅
lol all good Raymond. You went for your dreams I think that’s all that matters!
I like the uphill-downhill back curve analogy
Thank you! Although we know the outdoor track is flat in reality, it was very helpful in my own training to view the curves as uphill/downhill
GREAT video!
Thank you!
Have you not heard of the Cuban horse, Alberto Juantorena? 1976 Olympic Gold in the 400 and 800?
I hadn’t before now! Very cool. I think the game has evolved a bit which is why no one has done it since. Still cool to know thanks for the info
Yes very true indeed he was a very good athlete, and tbh everyone is different. A guy can run 46 in a 400m and run 1:47 in the 800m
Hey coach, great video! I am senior in high school and your videos have helped me improve some of times in the 400. My goal this year is to go sub 50 and currently sitting at 53, however I am also an 800 runner and run a 2:05 (and have only raced once this season). I love both events equally, but which event would I have a better chance at excelling at in College? Thank you again for the amazing tips!
Great question Ayden. What grade are you in? I am unfamiliar with high school 800m times that will allow you to compete in college. If I had to guess it is sub 2min. For the 400 a sub 50 will be good enough to at least walk on to a team. I do not think you need to give up competing in the 800m as an event to improve your 400. However, I do think you need to give up 800m training and focus on less volume and more speed training. Just from hearing your question I would train you like a 400/200 runner to get you sub 50. 53 is not bad but I would assume you are doing more 800m style workouts which will hurt your ability to run sub 50. If I am wrong about you doing more volume than speed training please let me know. I am not trying to upsale you but I think my program in the pinned comment could help you understand what I mean. If you do train properly for the 400 then maybe your 800m time will get worse or it could possibly get better, depending on your natural abilities. So again I don’t think you need to drop the 800m as a race, but I do think you need to focus more on speed. I hope this helps.
@@chasewheels Thank you for the advice coach. To answer a few of your questions, I am a senior and I will be going to NAU. I have been doing 800 meter workouts but my sprints coach is starting to have me cut down my volume. A few questions about your program though. I will be gone for two years, so I was wondering if following your program the summer of 2026 when I get back would be helpful or detrimental if I was going to college In the Fall of 2026? Also will your program still be available in 2 years? Thank you again for the input and time to answer my questions.
@@aydenstock1682 awesome congratulations. Yes 800m workouts is what guessed. Less volume more speed will get you to where you want to be. Of course my program may change a bit but the fundamentals will not change. Maybe in 2 years you will have enough free content from my channel and other channels you wont even need my program. But if you do, it will be available.
Congrats on 1k Coach 🔥
🔥🔥 thank you! I’m so glad there’s a way to do what I love, help so many people, and eventually make it profitable for myself at no cost to my athletes. It’s an all around win
Great content as always coach 🎉🎉
Thanks Speedy! I hope it helps you in your journey
@@chasewheels it definitely will, I did it last season as a first year under 17 then got into 100 and 200, but now I'm wanting to go back to 400s and your content is great 💯
@@Green3clash Awesome! I have a 100 and 200 video coming up. Same style content, same fundamentals just a little bit different implementation to make it event specific
@@chasewheels that's great, I'ma keep the notifications on because I want to PB in every sprint going into the outdoor season
@@Green3clash great!
Great video, I am running the 400, 200, and 100. It’s my first year running track and am a freshman. I am trying to get better and your videos have helped so much. Would you have any tips for my first track meet?
I'm glad you enjoy these videos. For the first meet do not try to overthink the strategy and just run. Do all your thinking and strategizing in practice. When it comes to meet time just run. If it helps find the fastest person in your race and just try to keep up with them.
Alright thanks so much! Just a little nervous but I’ll try and just run!
@@Zachary_418 yes its normal to be nervous, you just want to do well. Once the race starts your nerves will be gone and then just focus on keeping up with fast people in your race or not letting them catch you if you are in front! good luck
You said to work backwards from your end goal time, but doing a workout at 85%, 90%, etc. of current max speed and goal max speed is going to be different when shooting to drop your time. If 90% effort goal time results in close to a .6+/sec per 100m pace difference, are you really working at 90% effort at that point?
Great question. Workout percentages are based on your current max speed, not on your goal max speed. You are working backward from your end goal DATE. This will allow you to load and unload so you peak at the end of the season instead of in the middle of the season. Of course your end goal time is important to keep in mind for training because if you do not reach that time then you do not have to worry about making it to the final meet. When planning your workouts at 85-90% it is based on your current max speed not end goal max speed because like you said it is impossible to base it off end goal speed. You get faster and reach your end goal max speed by running repeats at 90% of current max speed with proper rest. So the next time you do the same workout at 90% max speed your times should be faster and/or you will be in better shape to maintain 90% max speed for longer. As you progress in your season and the intensity of your workouts increases to 95-100% max speed you will have a good idea of if you are on pace to reach your goal time. If you are not on pace for your goal time then there are many ways to fix that, including one or all of the following: more rest, more pure speed work, more speed endurance, or your goal is unrealistic.
Interesting, maybe it’s because I’m in the youth arena, but my best 400 runners are 800 runners. My own kids are all-Americans and national champs in the 200, 400, & 800.
Definitely possible in the youth arena. I think by the time they reach high school you will see that is no longer the case. For sure by college that won’t be possible. We did have one 800 meter runner as an alternate on our 4x4 college relay but to be fair none of us were making NCAA finals in the open 400. More than anything what I am trying to emphasize the need for pure speed to be highly competitive in the 400 and that need for pure speed contradicts some of the 800m training. Maybe your kids will grow up to prove my theory wrong! Then I will have to make a whole new video 🙂
I have a race in a few hours I remember I ran a 56 400 sophomore year which was like 2 years ago and now I’m a senior and I only hit 58 and 59 now I need to learn asap I got dropped from the 4x4 because of it good sir I need tips 🙏
HI Rex, I would need to know more about your situation to give you great tips. Since your time has slowed, it could mean your training has fallen off or you are running the race differently. I would check out my 400 race strategy video and see if that helps at all. Since your race is in one hour its too late to make any training changes. A quick tip is to increase the effort on the start and back stretch by about 5%. You don't want to get crazy and go all out where you die off. But you cannot make up time, meaning if you start slow the clock keeps ticking at the same speed. So take your current strategy and see if you can press on the gas about 5%+ more than you have been doing this season and see how that works for you.
When you say foot speed do you mean speed reserve ? And when you say the distance ex 2400m you are referring to weekly ?
Foot speed is turnover. Everyone will be dead at the 300m mark. The only people with energy left at 300 did not run the first part of the race correctly. So if everyone is tired at 300m then the person who maintains the fastest turnover wins i.e. the 100m guy will beat out the 800m guy even though the 800m should have better endurance. 2400m is an example of a volume style workout to be done in one day BUT this should be done during pre-season, not in season. Ex. 8x300
@@chasewheels thanks makes sense
Can you do 200 meter next please :)
Yes absolutely. I am working hard to get a 200m and 100m training program up asap.
@@chasewheels yay!
Should a 400m athlete does a 5km once a weak
5km once a week will not hurt you by any means. I may not recommend it but you should be fine
Can I do the 8 and 4 in different meets? What I’m doing right now is 100, 800, 4x4, then next meet 400, 200, 4x4
That’s a great question. I over emphasized the importance of not doing the 800m and think of it as 400m training because I wanted to overemphasize the importance of pure speed work for the 400m. To answer your question yes you can. I think if you are an 800m runner then doing the 400 and 200 will do wonders for you 800m. I also think it depends on your level of completion. The higher up you go the more important it is to do true 400m speed training. For example, a high school athlete can double in the 400 and 800. However at the college level that becomes much harder. And at a professional level it’s almost impossible due to the differences in training styles. An 800m level will always be able to run an above average level 400m. But when you want to run an elite 400m time you need to be more focused on speed and speed endurance and less on overall endurance.
2400m is absolutely insane. Theres no reason you ever need more then 600m of volume. And the 75% quanity makes no sense. You need to always be working speed speed speed. Off season? Only top speed. In season? Top speed and 1 lactate workout a week.
Anyone reading this comment please understand, 600m volume is not enough even close to enough running. Focusing only on top end will lead to injury. Always be cautious who you listen to.
@@chasewheels Top speed gets you injured?? What workouts are you doing for top speed 😂😂
@@AlexanderLuna-xf5wrthat’s not what I said. You should think about getting the program in the pinned comment to learn how to train properly. Thanks for the comments
The guy in the video is not lying. If you’re running 600m max, you will get burnt at 200m. Of course the 400m is a sprint, but that last 2-100m is not a joke
Agreed. 400m is an extension of speed. How are we going to extend somehting we haven't been working on? Spike up during pre-season. Run fast early, run fast often. But run fast safely and when healthy. Most of the injuries that these long-to-short coaches think are going to happen when sprinting "too early" actually occur BECAUSE the athlete did not sprint enough early on. Placing the emphasis on short accelerations & top speed early helps to prime the central nervous system for the intensity that it will face during races. We wanna run fast? Let's train fast.