The 400-meter sprint, often called 'the longest sprint,' combines raw speed with tactical sophistication. This full lap of the track tests athletes' ability to maintain sprint mechanics while managing significant physiological stress. The race demands precise energy distribution and strong mental fortitude. Training focuses on developing specific endurance while maintaining sprint mechanics, with emphasis on race modeling and tactical execution.
Training Plan for the Average Woman - 400 Meters Run
A female runner needs 5-6 weeks of focused training. The schedule includes 4 weekly sessions combining speed endurance work with strength training. Sessions emphasize proper pacing strategy and form maintenance through longer sprints, with specific attention to recovery between efforts.
Recovery Guide for the Average Woman - 400 Meters Run
A female runner needs 3-5 minutes for proper recovery. She should drink 250ml of water and do a 6-minute active cool-down. Women often need to watch their hip flexors and hamstrings, which can get tight after sprinting. If she's doing multiple repeats, a small carb snack can be helpful. Once her cool-down is complete and her muscles feel loose, she can resume normal activities.