Four mistakes we all make with the 400-meter dash

I'm currently 32M, who has been slowly getting back into sprinting after starting my family. I was a 200/400 sprinter in HS and College, and have been training on my own since all the Master's clubs around me are distance focused. It's not for everyone and very old school, but I had success under a Clyde Hart style program in college, and have bewn doing something similar with little tweaks to the program (not as much volume and strict speed develpment days). This video here I found super helpful for breaking down some 400m basics as I started to learn how to program for myself: link to this video

60% anaerobic, 40% aerobic. See this video. It also has some great training ideas: link to this video

400 Training - "The Wall" this guy is kind of a moron in a lot of ways. Here is the website if you want to trawl around thru it https://www.400wall.com/ [video The 200 repeat chart he crafted for highschoolers is telling. Only goes to 50 sec (projected 400m seasons best) to 70 sec. 1:10 bro? I guess for obese 9th grade boys or perhaps females?

…. Regardless of what you are, the 800M is 40 anaerobic, and 60% aerobic — so almost half and half. The breakdown is like this and although it doesn’t apply, I’ll post the link to the video by Derek Leininger below: 100M: 80% anaerobic, 20% aerobic 400M: 60% anaerobic, 40% aerobic 800M: 40% anaerobic, 60% aerobic 1600M: 20% anaerobic, 80% aerobic link to this video So what this means is — you can use the converter below, but with almost half the race being anaerobic, you are really selling yourself short by thinking that just 5K increases in time will correspond to much improvement in the 800M race. https://www.milesplit.com/calc That would be like only running 800s, and then expecting a large incr…

Yes the 60% anaerobic is correct. link to this video

No the 60/40 number is from Derek Leininger in this video: [video