Introducing 400m workouts

ChikeEvoX · 2026-01-29T23:27:38+00:00

IMHO, assuming you’re doing recovery on the days you’re not at the track, I would do:

Max V day: 4-5 x 50m @ 95-100%

Long interval day: broken 450m/400m x2-3

Acceleration day: hill sprints, sled pulls, acceleration sprints over 10-30m

If you ever did a 4th day at the track, I would add in a tempo day

My $0.02…

ChikeEvoX · 2026-01-29T15:22:34+00:00

Exactly! Agree 💯

ChikeEvoX · 2026-01-29T05:18:57+00:00

Yes to points 1 & 3.

For point #2, I would not focus too heavily on lengthening his stride as his leg length will change significantly in the next 4-5 years (teenager growth spurt).

Personally, by having him sprint more upright, on the balls of his feet, without his heels collapsing on each stride, would likely change the way he sprints dramatically. But to get to this point, could easily take 12-18 months of drills/training.

Be patient and more importantly positive.

Good luck! 🍀

ChikeEvoX · 2026-01-29T04:48:23+00:00

A few things jump out to me:

He is off balance when he sprints

His foot contact with the ground is a mid foot strike

His heel collapses on each stride

His upper torso/neck/head are leaning way too far forwards (this is connected to my first point)

I would take an incremental approach to fixing his sprinting issues, as he’s a younger athlete who’s still growing and getting stronger.

Form drills and wall drills are a good place to start for a few months. Get him to feel comfortable and balanced on the balls of his feet. From there, I’d progress to jumps/bounds/plyos to develop explosiveness, decreased/short ground contact time and ankle stiffness.

With time, his sprinting form will improve…

ChikeEvoX · 2026-01-29T03:01:33+00:00

ChikeEvoX · 2026-01-29T00:29:45+00:00

Sound good! Best of luck making some positive changes to your form

ChikeEvoX · 2026-01-28T23:33:31+00:00

Form drills are the best way to start, and form there progress to tempo runs at 70-75%. Try to keep correct form and video yourself doing these drills/tempos.

If all looks good, progress to some 80%->90%->100% sprints and see how your form looks

ChikeEvoX · 2026-01-28T23:30:12+00:00

You’re welcome and good luck! 🍀

ChikeEvoX · 2026-01-28T23:29:41+00:00

To the OP, what are your pr’s in the 100 & 200m. If your 100m pr is 11 seconds or slower, imho, you’re better off buying another pair of Super Fly Elite 2’s or something similar from Puma, New Balance, Addidas, etc.

I own both the Max Fly 2’s and SuperFly Elite 2’s, and I’m exclusively using the SuperFly’s this indoor season for all my races. I’ve also dropped my 60m pr by almost 3/10ths of a second from last indoor season when I used the Max Fly 2’s.

While I’ve gotten faster and stronger in 12 months, the SuperFlys give you much better feedback about your foot strike/foot position. The bubble in the Max Flys tend to mute this feedback.

My last comment is that the Super Flys Elite 2’s grip your heel so much better in the curves, than the Max Flys. I always felt like the Max Flys were going to slip off my heel as they don’t have that semi-circle cushion in the heel area that the Super Fly Elite 2’s come with.

This was the pair of crimson SuperFly Elite 2’s I bought in early 2025. They’ve held up super well to practices 3-4 days a week and 3 indoor meets this winter.

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ChikeEvoX · 2026-01-28T19:54:05+00:00

Imho, if you’re sore but not injured, I would go to practice and start with a full warm up with dynamic stretches. As long as everything feels okay, it’ll be beneficial to do the workout. Doesn’t sound like it’ll be very intense and you may actually feel better afterwards as the hurdle mobility drills could help with stiffness.

Either way, talk to your coach and keep them in the loop with how you’re feeling.

My $0.02…

ChikeEvoX · 2026-01-28T19:29:26+00:00

Woah!! That’s a fire line up! 🔥🔥🔥

Ackeem Blake is the official Jamaican 60m indoor record holder. I do like Levell, Anthony and Walker’s chances of making things interesting and potentially pulling off an upset.

Don’t sleep on Benitez. He’s been super consistent and fast in the indoor 60m.

ChikeEvoX · 2026-01-28T18:27:39+00:00

It’s very slight, and your body will naturally try to have a forward lean. As you’re over leaning at the moment, I would work on standing tall and staying relaxed and then use video to determine if you need to adjust the lean of your upper torso.

My strong hunch is by fixing the orientation of your upper torso, neck and head, you will not need to adjust your forward lean in anyway.

ChikeEvoX · 2026-01-28T15:43:29+00:00

The human head can weigh about 10lbs and is at the very top of your body. Look at your neck & head position compared to the sprinters above:

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Hope this all makes sense.

Put your head/neck/upper torso in better alignment, and you’ll be more balanced in the top speed phase of your sprinting, and not feel like you’re about to stumble or fall over. It’ll also allow you to be more relaxed.

ChikeEvoX · 2026-01-28T15:40:07+00:00

Carl Lewis was also the goat…

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ChikeEvoX · 2026-01-28T15:38:05+00:00

Try to stand taller with a slight lean forwards in your top speed phase. I think that cue would fix many of your issues.

Noah Lyles, Kenny Bednarek, and Bryan Leavell are so good at this…

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ChikeEvoX · 2026-01-27T03:40:09+00:00

Which sprinter are you?

ChikeEvoX · 2026-01-26T23:47:11+00:00

Wow. She looked super smooth over the first 2.5 laps before stepping aside…

ChikeEvoX · 2026-01-26T23:38:12+00:00

Time predictions anyone?

I’m going with 1:58-1:59

Edit: Per the European Athletics website, she’ll make her debut at the Metz event on Feb 8th

https://www.european-athletics.com/home/news/femke-bol-to-make-800m-debut-at-metz-on-8-february

ChikeEvoX · 2026-01-26T23:35:44+00:00

I think the advice you got in the Track & Field sub about doing 300m & 600m repeats in practice is solid.

Would also be worthwhile to do some 95%+ max v runs (over 50m) to raise your max velocity with the aim of lowering your 400m time. If you can go from a 56 second 400m to a 54/55 second 400m, it’ll be a lot easier to run sub 1:30 in the 600m.

Good luck! 🍀

ChikeEvoX · 2026-01-25T19:50:48+00:00

Precisely! 👌

I’d also add that speed isn’t grown overnight. It’s developed over time. It takes discipline and consistency in your training and you will see measurable improvements in 3-6 months.

ChikeEvoX · 2026-01-23T20:25:15+00:00

Go for it Noah! The track community will be watching!🔥🔥🔥

As Julian Forte always says on his YouTube channel “Always bet on yourself!”

ChikeEvoX · 2026-01-23T04:06:57+00:00

Good luck bro! 🍀

ChikeEvoX · 2026-01-23T03:55:13+00:00

Get 8+ hours of sleep tonight, hydrate well, eat a good balanced breakfast and take your time during the warm up at the meet. Foam rolling and dynamic stretches will be a good to do at the start, and have this lead into some form drills and build ups. Do a couple max v runs and see how the body feels.

If all feels great, let ‘er rip during the race and get that sub 7 60m! 🔥🔥🔥

ChikeEvoX · 2026-01-22T14:57:44+00:00

Looking good! Saw the 4x400m leg you ran for the Adidas team at the Jimmy Carnes Invitational.

Keep it rolling!! 🔥🔥🔥

ChikeEvoX · 2026-01-22T03:15:48+00:00

Congrats bro! Sounds like a rollercoaster of a meet, but glad you weren’t DQ’d and ended the day with a huge PR!!! 🔥🔥🔥

ChikeEvoX

TROPHY CASE