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400 meter splits – 2009 Berlin World Championships

You are here: Home / 400 meters / 400 meter splits – 2009 Berlin World Championships
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August 31, 2009 by Jimson Lee 3 Comments

Last Updated on March 10, 2013

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?

IAAF-2009-Berlin-WC-400meter-Splits

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!

READ  Jeremy Wariner's Adidas Lone Star Spikes

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.

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Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

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Jimson Lee

Category icon400 meters,  Coaching,  Track & Field Tag icon200 meters,  Butch Reynolds,  Jeremy Wariner,  Lashawn Merritt,  speed,  speed endurance,  Speed Reserve

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Samuel Cox says

    August 31, 2009 at 2:13 pm

    would you recommend cross country for a 400m runner?

    Reply
  2. stephen johnson says

    September 5, 2009 at 2:04 pm

    No because it workes your slow twich.

    Reply
  3. vikAS says

    October 12, 2009 at 12:04 am

    it a good thing and i thought about all these guys those are 400m …………..

    Reply

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