How to train
400m
How To Run Faster 400 Meter Dash Endurance Track Workout
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what's up trucker Phil squat it's me
Rashad and I have a athlete right here
introduce yourself I'm Samir I got a
John Marshall High running track across
the 400 and 800 meter run track and
today we're about to put some ear
through a coach Rashad workout to get
him ready for the track season how do
you feel about your overall shape right
now right now not so good just went
through a ankle sprain but out for three
months but you know I've been putting in
work last four weeks and I'm feeling
pretty good all right for sure we're not
gonna have you go super fast it's still
early within the season right now so
we're gonna just put you to this workout
to kind of test your shape a little bit
and then get you ready for the season so
yeah let's get into the workout hit the
like button subscribe I know you haven't
seen a running video for me in a minute
and you guys are probably wondering
about the marathon I actually been going
through a knee injury
I've been updated on social media like
snapchat and Instagram so if you don't
have me on those then you should you
have known about the knee injury but
yeah I'm still planning to run marathon
we're going to talk about that more in
future videos let's get into the video
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all righty guys are about to start your
first the 200 and then you know what's
next on your mark
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400 meter dash time now understand the
point of this is not to go out there and
run your fastest 400 meter time the
point is to run the target time because
the target time is based on a time that
is challenging for you but not too
challenging the point of this workout is
to help Samir's body learn how to run
faster when he's tired that's why we
start with a short 200 meter dash first
and we work our way all the way up to
800 meters we keep the target times at a
pretty consistent pace given that the
target times are all around the same
pace even as we increase the distance
it's allowing Samir's body to keep this
same pace at longer distances as he gets
tired which in the long run will be very
beneficial it's very tempting to go out
and run really fast early with them this
type of workout but you need to exercise
patience so that you're able to hit
those target times on each interval
[Music]
all right here at writing we're looking
at a time at about saving the phone
about 116 115 right yeah I think the
reason why you kind of had it tough
right here is because you took it kind
of fast on that 200 if I could give you
a quick tip whenever you're doing
workouts like this even if you can run
the faster time on that first interval
kind of hit the time that's given to you
because it's more of like a speed
endurance workout right and it's going
to hit you on the back end of the
workout all right as you get more
advanced you might be able to do that to
test yourself but not I mean it takes
more practice
so that you understand your body we're
gonna try and hit that 70 time again and
just bring it through for the last few
hundred meters of that and then one
finished off this workout strong we are
now at the 600 meter interval of this
workout the goal of this one is to run
the same target pace at the 400 meter
mark of this 600 and then bring it in
for the last 200 years
once again we're trying to get the body
to run fast when Titus I really believe
in this style of working out especially
for middle distance runners because
these are the type of workouts our coach
Dan used to have me and the team do when
I was in college and I've seen major
improvements when I came from high
school to college and started doing
these type of work so all I have to say
is make sure you hit the target times
the target times are there for reason if
you feel like the target times are too
easy then challenge the target times
during the last few intervals you're not
going to be Guinea and you'll see major
progress trust me
one half lead to another
[Music]
Tamir you just finished at 600
so it's hired right did travel vest all
right
from what I've seen when I was recording
and looked like you kept it pretty
consistent after you read that 400
emphasis so until I see the actual time
when I play it back I think you've done
pretty well but judging by how you
retired after running that first 200 I'd
say about this point of the workout you
should feel tired but you have one more
interval left so you know I mean you
shouldn't be to the point where you're
like dang I'm done
we got 800 we're gonna wrap up this
[Music]
this is the final interval that 800
Sameer was very tired after this but he
managed to get through it at a pretty
respectable time he did much better than
he thought he was gonna do so I'm proud
of him
thank you to Samir's father for letting
him be a part of the workout video if
anyone else is up for the rock workout
challenge let me know in the comment
section below and you can be the next to
get a coach Rashaad track workout
started on
[Music]
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all right so finish the workout strong
suddenly the workout surprised you right
you started off kind of the track and
feel fan guys keep pushing take every
day you know workout hell it's hard
right now but remember to definitely do
those runs get their hands in Brian
don't stop never does y'all next video
hit the like button subscribe deuces
if anyone else is up for the raw workout
challenge let me know in the comment
section below and you can be the next to
get a coach Rashaad track workout
