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The official splits from the IAAF can be found here (PDF). What can we learn from these splits?
Standard Coaching Theory
If your opening 200m is within 1 second of your best 200m, and the differential between the 1st half and 2nd half is about 2 seconds, then simple logic determines your 400m time potential is doubled your best 200 plus 4 seconds
i.e. best 200 = 21, so split 22 + 24 = 46
The traditional “doubled 200m plus 3.5 seconds” formula gives:
i.e. best 200 = 21, so split 22 + 23.5 = 45.5
NOTE: The above examples assumes proper specific 400 meter speed endurance and special endurance training! It doesn’t work with open 200m specialist!
Thus a differential of 1.5 to 2 seconds is usually the norm.
Take a look at the splits from Berlin 2009 below, and see Renny Quow near even splits of 0.16. Memories of Butch Reynolds or Mike Larrabee come to mind!
Or how Chris Brown (diff = 2.85) died a slow and painful death from perhaps going out a bit too hard too early?
Race Strategy – LaShawn Merritt – Speed Reserve is the Key
LaShawn Merritt’s PB is faster at 200 than Jeremy Wariner’s (19.96 vs. 20.20), and in early May this year, LaShawn ran a 20.07 (-0.5 m/s) for 200 meters. I emphasized back then why speed is the key to a good 400 meter runner.
In Berlin, LaShawn runs the first 200m within 1.5 sec of his PB, with a differential of 1.08 between the two halves!
Should he run 21 + 23 instead of 21.5 + 22.5?
What is it going to take for him (or Jeremy Wariner) to break 43.18?
21 + 22.5 = 43.5?
20.8 + 22.3 = 43.1?
How fast should your run the first 200 meters?
Going back to the College sprinter example, is this a better strategy? That is, going out 1.5 seconds of your best 200m instead of 1.0 seconds?
i.e. best 200 = 21, so split 22.5 + 23.5 = 46
compared to:
i.e. best 200 = 21, so split 22 + 24 = 46
Of course, the faster your 200 meter time, the faster your 400m potential.
Final Thoughts
Whatever formula you use, and race strategy you employ, the success of the 400m is when obvious deceleration and breakdown occurs at the 401 meter mark! You want to cross the line totally spent, knowing you gave 100 percent.
Jimson Lee
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would you recommend cross country for a 400m runner?
No because it workes your slow twich.
it a good thing and i thought about all these guys those are 400m …………..