| Abstract |
The 400M dash is one of the most physiologically demanding events in track and field, requiring a unique blend of speed, speed endurance, aerobic capacity, strength, and race strategy. While there has previously been research examining the individual components of 400M training and performance, coaches still lack a comprehensive, evidence based framework in the form of a training model to help guide them. For this reason, many coaches rely on inconsistent finding, personal experience, or anecdotal evidence to develop their training programs, often leading to injury and inconsistent performance.; The purpose of this project was to combine applied coaching experience with the findings from the literature on the physiological demands, biomechanical requirements, injury analysis, periodization, race pacing strategies, and the most frequently used training components to create a structured annual plan tailored to collegiate athletes. The resulting framework incorporates periodization, clearly defined training components, and adaptable workouts to support individual athlete needs. Pacing charts and other planning tools were also incorporated to support the need for race strategy and specificity in training. This comprehensive model gives coaches a practical and research informed guide, that they can modify for their athletes needs, to help increase 400M performance while reducing the risk of overtraining and injury. |
