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Home / Exercising / Fitness tests / Explosive tests / Fitness speed tests / 400 metre control
400 metre control test
Introduction
Regularly conducting the 400 metre control tests is an effective way to assess speed, speed endurance, and general endurance for a 400 metre runner.
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What is the point?
Coaches conducting the 400 metre control tests can assess speed, speed endurance, and general endurance, making this a particularly useful tool for analysing an athlete's performance, and the effectiveness of their training program.
What do you need?
- 400 metre track
- Cones
- Stop watch
- An assistant
How do you do the test?
The athlete completes three separate runs, one each of:
- 150 metres
- 300 metres
- 600 metres
- Each run is from a standing start
- Allow time to recover fully between each run
- Record the time for each distance
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What results you'll get :
Regularly repeating the test will allow you to assess the effectiveness of your training program.
Interpreting the results:
Speed Endurance Index
If your speed endurance index is greater than the target index value, and provided the 150 metre time is in line with training targets, then more speed endurance work (lactic anaerobic) is indicated.
Strength & General Endurance Index
If your strength and general endurance index is greater than the target index value, and provided the 300 metre time is in line with training targets, then more strength and general endurance work (aerobic) is indicated.
What is being measured again?
This test assesses the speed, speed endurance, and general endurance of a 400 metre runner.
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