Training for the 400m (In-Season vs. Off-Season) | Sprint the 400 

Thank you so much for sharing your expertise! Man, I wish I had a coach like you! My best coach was my dad (as a child) as he was a coach himself, studied and was an All-American himself. With his help I won the San a Diego Junior Olympics. My High School coach was good and led me to winning the league Championships (49.7 on dirt). My Junior College coach was mediocre (eg, mile run and 10 x 100m just for warm up). I was able to get into the 48s and place 2nd in the conference championships. I asked him if I could try the 200m and I ran 22.0 and beat the previous year’s champion, but he wouldn’t let me run it again and kept me on the 400m and 4x400 relay. My Div 1 university coaches were terrible and rotated each year. No one ever got faster. They worked us so hard until many of us broke down with injuries. In the fall we’d do 3 workouts a day where I was able to still run a 4.4 40 yd in regular tennis shoes.

7:50 thats ocd, that's what that is

What do I tell my coach who thinks that you need endurance for the 400m he switched me to distance I run 5:06 1600m 800m 2:13 55.03 400m

Coach, where would you fit the stiffness drills? Most of them could be an X factor exercise, right? Sometimes , I manipulate these after the 10 speed drills, right before a meeting or a time trial, since I think these prepare massively the CNS. Is it ok?

Do you think it would be more or equally beneficial to have Monday speed Tuesday X factor Thursday speed Friday X factor?

Coach, for the drills, do you repeat two+ times or only as necessary (i.e. do it right)?

Have you ran into any issues when it came to your sprinters having to compete for multiple rounds in regional and state meets?

What’s the difference between speed drills and x-factor drills?

Coach, Clyde’s 3x200 isn’t the same as your 3x200, right? His was for meet prep?

Hi Coach Tony Holler, I'm a 400m athlete with PB.50s from India. How often do you train for the 400m. (Off-Season and In-Season in days/weeks/months)

I know how you've said that if you chase both rabbits, you'll catch neither and how being a 400-800 runner makes no sense. I am currently doing off-season, mainly aerobic training for 800-1600, pretty much right now but I want to run the 400 well also. As a currently not super fast runner, do you think I would benefit from keeping up maybe 60% of the aerobic training I'm doing right now and supplementing some of these max-speed workouts? Btw I am opposed to switching over to 100% sprinting because I get shin-splints really easily and had a terrible sprinting season with them last season.