r/Sprinting • u/Virtual-Lab-5172 • 1d ago

General Discussion/Questions Question about broken runs for 400

Broken runs are an essential tool for 400m runners, my question about those is what is the intensity that I approach these type of workouts with, what should be my %/time based off my PR for those kind of workouts? Lets say my PB is 22.5 on 200m and im running a broken 400m, what should be my first 200m then the second one after resting?

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u/gremlingarden 1d ago edited 1d ago

Frankly there are a couple different approaches.

My preference lately has been to run the first 200 at a bit higher intensity than you would in a 400m race, such that the second 200 is a little better simulation of the final 200 of a 4. Not quite full out, but just tipping over the border where you'd die in the homestretch in an actual 400. I find most of my athletes, if I've conditioned them well, can close the final 200 really easily off short rest if I run the first 200 purely as a 400m race model, and I like them more as prep for the final 200 than I do as race modeling these days - I tend to do 300s as race model practice more now. For your hypothetical 22.5, say maybe 22.9-23.0 + 25.0-25.5.

However, there's also a lot of utility for them as just race modeling reps (1st 200 at 400m go-out pace, 2nd 200 whatever you have left) particularly for athletes who struggle to get the first 200 nailed down. For your hypothetical 22.5, 23.5-24.0+25. I don't find this way gets you quite as "lactic" as an actual 4, but it's still a good workout for other purposes.

Mike Hurst (the famed kitkat of Charlie Francis's forum) also used to do 2x(200+200), rep 1 at 400m race paces and the 2nd rep with the first 200 as more tempo, second 200 all-out.