400 meters

A 400 meter run is equivalent to a quarter mile. It is also one lap around a track.

The Following was taken from http://www.nacactfca.org/articles/Hart-eng.htm

Introduction The 400 meter dash is an endurance sprint incorporating the speed of the sprinter and the endurance of the half miler. It is considered by many to be one of the most demanding and grueling of competitive events. Usually the 400 meter runner will fall into two distinct categories‑‑sprinter types and half‑miler types. Both of these types have had their share of success over the years. Occasionally you will find an athlete who possesses some characteristics of both the sprinter and half miler.

Michael Johnson, a former Baylor University and World Champion in both the 200 and 400 meters, is a prime example of the sprinter type 400 runner. However, he has developed his strength and endurance over the years to the level now that he can better maintain his superior speed over a longer distance than his competitors.

Technique The ability to distribute one's speed and energies in the most efficient manner over the total racing distance becomes the primary concern in reaching success in the 400 meter dash. No one is capable of running the 400 meters from start to finish all out. Good pace judgment in effort and distribution is a must. Remember, the 400 meters is not a full sprint. Speed at 100 and 200 meters can be a tremendous advantage to the 400 meter runners but only if they learn to distribute these energies properly. Generally the outstanding 400 meter runner will have approximately a one second deferential between their best open 200 meters and the time it takes them to run the first 200 meters of the 400 meter dash. The less experienced 400 meter runner should have approximately a two‑second deferential. A good formula for predicting the potential 400 meter time for 200 meter runners, providing they are willing to train and to give all they can to become a top 400 meter runner, would be to double the time of their best open 200 meters then add 3.5 seconds to this. It is obvious that the sprinter type has the advantage through the early stages of the 400 meters; however, if they are not trained properly, this advantage can melt away in a hurry toward the end of the race. The half‑miler type will definitely have an advantage from the 300 meters mark on into the finish. The main reason we are seeing more of the sprinter type succeed in the 400 meters today is largely due to the fact that we are able to develo‑p "stamina and endurance more effectively than we can increase the sprinting abilities of the middledistance runner.

Training The 400 meters is an oxygen‑deficient event. This means that the level of oxygen absorption is below that which is necessary to supply the ATP (adenosine triphosphate) requirement. The energy used during the 400 meter run is derived from the breakdown of high energy phosphate compounds and from the splitting of glycogen to lactic acid. This event will rely primarily on two anaerobic systems‑‑the ATP‑PC and lactic acid systems. Physiologists have not found a good way to measure anaerobic power, and this makes it very difficult to know if one is increasing the anaerobic reserves or not. We must rely on what we have learned from the physiologists concerning the components of fatigue during the running of the 400 meter dash. This gives us input concerning the types of stress that we must deal with during both the 400 meter training sessions and competition.

Proper training will help the athlete learn to deal with the stress that they will face toward the end of the 400 meter run. We know that severe exercising imposes great stress on the body, and it must learn to adapt to this stress or it will break down. We also know that when the body is gradually.put under stress, it will do whatever is necessary for its own well being to adjust to this new environment. When an organism is conditioned to the stress of athletic competition, it will be able to perform in that environment when called upon.