Workout Description
For Time
400 meter Run
Why This Workout Is Medium
A standard track sprint testing speed endurance.
Benchmark Times for Run 400m
- Elite: <1:53
- Advanced: 1:53-1:38
- Intermediate: 1:38-1:21
- Beginner: >1:21
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): A benchmark test of speed endurance over one full lap of a standard track. Requires aggressive pacing from the start.
- Power (7/10): Maintaining a high power output per stride for the duration of a 400m sprint is crucial for a fast time.
- Stamina (6/10): Requires substantial leg muscular endurance to maintain a fast pace for the entire lap. Pacing and pain tolerance are key.
- Endurance (5/10): A demanding anaerobic and aerobic effort, testing speed endurance and the ability to tolerate high levels of lactic acid. Significant cardiovascular challenge.
- Strength (2/10): While not a strength test, good relative leg strength contributes to power and speed endurance.
- Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility for an efficient stride.
Modality Profile
A classic monostructural middle-distance run.
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