How to assess your running speed and strength over 400m - A very useful test

400m Testing How to monitor speed, speed endurance and strength Required resources •     400-metre track •     Cones to mark 150-metre, 300-metre and 600-metre points •     Stopwatch •     Assistant  How to conduct the test •                    The athlete performs a 150m maximum effort from a standing start and then has an 8 minute rest; •                    The athlete then performs a 300m maximum effort from a standing start and has an 8nmiunte rest; •                    The athlete finally performs a 600mmaximum effort from a standing start •                    The assistant records the time for the athlete to complete each distance. Analysis Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. 400-metre control test calculations •     Speed endurance index = 300m time – (2 x 150m time) •     Target index value = -11.54156 + (1.1226216 x 150m time) + (150m time x 150m time x -0.015101) •     Strength and general endurance index = 600m time – (2 x 300m time) •     Target index value   Example •     150m = 15 seconds •     300m = 32 seconds •     600m = 71 seconds •     Speed endurance index = 2.0 •     Target index value = 1.9 •     Strength and general endurance index = 7.0 •     Target index value = 7.83. Speed endurance index If the athlete's speed endurance index is greater than the target index value, and provided the 150metre time is in line with training targets, then more speed endurance work (lactic anaerobic) is indicated. Strength and general endurance index If the athlete's strength and general endurance index is greater than the target index value, and provided the 300metre time is in line with training targets, then more strength and general endurance work (aerobic) is indicated. Target group This test is suitable for sprinters but not for individuals where the test would be contraindicated. Reliability Reliability would depend upon how strictly the test is conducted and the individual's level of motivation to perform the test. Validity There are published tables to relate results to potential performance in competition and the correlation is high with experienced athletes