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Preseason training for 400m runners (Week 10)

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Each Monday, for the next 2 weeks (and a total
of 12 weeks), I’ll be posting a preseason
training program for developmental 400m
runners.

I get so many questions about this event I’ve
decided to share what I’m doing. This way
you can copy it, pick it apart (respectfully),
or flat out steal it. Use it and see just
how much your athletes improve.

Of course, feel free post your comments and
questions below. I can’t guarantee I’ll
answer all of them, but I’ll do my best.

If you want more detailed information about
workout planning for 55-400m sprinters,
click here.

For Week 1 workouts, click here.
For Week 2 workouts, click here.
For Week 3 workouts, click here.
For Week 4 workouts, click here.
For Week 5 workouts, click here.
For Week 6 workouts, click here.
For Week 7 workouts, click here.
For Week 8 workouts, click here.
For Week 9 workouts, click here.

M: 5 x 50m, 1 x 60 @ 95-100% from crouch. 6 x STJ. R = 5′
Lift Day 1 (see Week 9 for strength routines)

T: 5-6 x 300m hills. R=walk back (last hill workout!!)
800m barefoot warmdown jog on grass.
Lift Day 2

W: 10 x 100m, R = 45″. B = 15.0 – 15.5, G = 18.0 – 18.5
R = 3′ between sets
6 x 200, R = 2′. B = 33.5, G = 37.5.

400m barefoot warm down on grass
Hurdle mobility
Core – stabilization

TH: 4-5 x split 600, R = 7′
B: 33/48/33
G: 38/50/38

Lift Day 3

F: 10 x 30 seconds @ ~ 70-75% on grass, R = 2′

400m barefoot warm down on grass
Hurdle mobility
Core – stabilization

 

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