What is a good training schedule for the 400m sprint?
With a week left it is probably too late to do anything extreme. Ideally you would start a few months out and run some pyramids (100, 200, 400, 800, 400, 200, 100). After you do that, running just the 400 would be easy! But since the 400 is considering a long sprint, it’s important to train in an anaerobic state, which simply means push yourself until your body has no reserve oxygen supply. Best way to test this is the talk test…if you can carry on a conversation while you are training than you need to push it harder. When you get to that point, your body is training itself to work with less oxygen. But with one week left, I’d probably run a couple of short pyramids (100, 200, 400, and back down) on day 1 and 3…reduce it even more on day 5 and be ready to go on race day. On the in between days you would want to focus on light running and stretching. Good luck!
