Sprint the 400: Speed vs. Endurance Training for the 400m Dash

[@pauljacobus9013]

His coaching method has helped me understand the importance of CNS training...SPEED RULE

[@donnybrooklads]

Great speech Tony! Am totally sold on your coaching especially for the 400.

[@alambadioezaman9954]

I think there is a misconceptions of endurance training, it depends on the type of energy system utilised. for 400m while it does considered as a sprint, it does utilise a combination of energy systems which is ATP PC and alactic energy system.Tony was right to say it doesn't require endurance if the endurance that Tony referred to is the aerobic energy system. But it does require the alactic endurance energy system which in a way how we can endure lactic tolerance for a long time. And for general information, aerobic energy system is always on whether we run fast or not, because it is how our body normally utilise oxygen for everyday purposes. It is more on how we handle fastest sprint for a very long time instead of handling slow jog which doesn't trigger anaerobic energy system at all.

[@coachtonyholler]

@@alambadioezaman9954 simplifaster.com/articles/400-sprint-feed-the-cats/

[@qigong1001]

The conventional wisdom about an aerobic base is true, but it takes six months to several years, depending on the individual. The reality is, it is much faster to adapt and train speed. Thinkevolutionary biology (fight/escape from competitors). Evensports scientist like Inigo San Millan will tell you it takes at least six months to build up aerobic capacity to any sort of meaningful level. He will also tell you that anaerobic capacity is much easier and quicker to train.

[@YoungKolivon451]

@@qigong1001 NOW THAT I AGREE WITH! But it would be more productive to train speed but yes you can go the other way but if you’re gonna go that way you would have to start YOUNG

[@coachtonyholler]

@@qigong1001 Sorry but endurance adaptations come much easier and faster than speed adaptations. You, my friend, are wrong here.

[@coachtonyholler]

@@YoungKolivon451 Makes no sense. 🤷‍♂️

[@qigong1001]

@ compare how long it become a world class marathoner vs sprinter, then tell me the same thing. Luv your channel, but sometimes you get fixated on these contrarian ideas with no basis. I guess that’s what makes u special. lol.

[@coachtonyholler]

@ Go ahead and train your 400 guys like marathon runners. The 400 is a sprint.

[@TheErinBrownTV]

Heard all of this and it just sounds like a bunch of common sense. Idk how Clyde was able to fool people so long

[@donnelleeustache4549]

I think you need speed ,endurance both

[@YoungKolivon451]

Speed creates endurance endurance negates speed

[@ZakOnTrack]

@@YoungKolivon451no it does not 😭

[@YoungKolivon451]

@ have you not seen or heard what Coach holler has been saying for the past 9 400m videos

[@ZakOnTrack]

@@YoungKolivon451 I dont agree with coach holler on his takes about speed endurance.

[@YoungKolivon451]

@ that’s fair we’re all entitled to our own opinions, the facts, our own experiences and experimentation. I agree with him cus I’ve seen it and tested it first hand but you’re entitled to your opinions as am I to mine so I ain’t gonna fight you on it and we can agree to disagree 🫡✊

[@austinquick7688]

If speed is what truly matters with the 400, why has Plainfield North's state 4x400m relay for the last 4 years been made up of 4x, 3x, 3x, and 3x cross country kids? Wouldn't that indicate that endurance is a factor as well. Unless these XC kids are only running 200m max at practice and never doing any aerobic work.

[@coachtonyholler]

@@austinquick7688 Because we’ve had some exceptionally fast XC athletes. And, your data is slightly incorrect. Fast XC athletes were 3x, 2x, 2x, and 3x in past four years. Those XC kids trained in my sprint workouts and trained in my lactate workouts in the winter and spring. 4 of the top 5 4x4 teams in PN history were all sprinters. In my 35 years as a head coach, 27 of those 35 4x4 teams were 100% sprinters. Doesn’t matter if they were sprinters or ran XC, speed is still the KPI, not endurance. It was SPEED that gave those XC kids a spot on our 4x4.

[@austinquick7688]

@@coachtonyholler My bad, I just crossed referenced the names of kids on the XC team with the state 4x400m roster and that is where I got 4, 3, 3, and 3. Having XC kids willing to step down to exclusively the 400m and sprint training and forgo training to help them carry into the next XC season is nice as most XC kids view that as their main sport and track as secondary.

[@coachtonyholler]

@ Two of our best 4x4 guys (Armaan Rehmani & Alex Brennan) were XC as freshmen and sophomores but defected to the sprint group as upperclassmen. That’s probably why they showed up as XC guys. We think the training for the 4x4 was a key in eventually running 7:41 last year in 4x8 and has been instrumental in creating more athletic XC athletes (2nd in IL 2023 and 2024).

[@mkdorkov123]

​@@coachtonyholler lol at "defected"

[@coachtonyholler]

@ Our XC is so strong, we don’t have many defectors!

[@mshah-yb3qo]

I agree, that the first 310-330 meters of the 400 is anaerobic. However, since the human body only has 40 seconds max of anaerobic capacity, in order to finish the race efficiently, the will be a need for fast glucose conversion to ATP. Thus, aerobic training will be necessary for the last 70 to 80 meters. From my 30 years as AAU coach the split is 75/25 anaerobic to aerobic training.

[@landerhendrickx3522]

But you can build the aerobic base by stacking high quality anaerobic work. 😊 even lifting. Just got to get into that zone 2 for enough cumulative time.

[@coachtonyholler]

@@mshah-yb3qo Not true.

[@decathlete2000]

@@coachtonyholler how do you get to that zone 2?

[@justblaze1011]

Questioning a man who coached more NCAA champs, legendary athletes is weird

[@justblaze1011]

And who are “your guys”? 😂