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Preseason Training for 400m Runners (Week 12)

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Here is the final week of our 12 week fall training program for 400m runners. If you’ve been following this program, I’d be willing to bet your athletes are in near personal best shape right now.

An anticlimactic ending to the fall program? On the surface, possibly. But rest is critical to the overall goals of training. So you may be ‘unimpressed’ by the complexity of week 12, but your athletes will thank you. I always give my athletes 2 weeks off between seasons whenever possible.

The first week I call ‘bon bon week’, meaning I want them to go home after school and sit on the couch eating bon bons. Take naps. Play video games. Don’t run or lift or train. Week 2 is a period of active rest – jogging, stretching, foam rolling, light tempo work, etc. This should get them refreshed for the start of the next training cycle.

As always, feel free to post your questions below.

Here are the workouts for previous weeks:

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.
For week 10 workouts, click here.
For week 11 workouts, click here.

M: 5-8 x 100m @ B: 12.5 – 13.5, G: 15.0 – 16.0. R = 7’
Lift Day 1

T: 10’ jog, foam roll, stretch, core

W: Off

TH: Off

F: Off

Now the real fun begins as the real season starts!

 

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