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Preseason training for 400m runners (Week 4 of 12)

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Each Monday, for the next 8 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.

 

For Week 1 workouts, click here.
For Week 2 workouts, click here.
For Week 3 workouts, click here.

HS 400m Training
Pre-season – 12 weeks
Mesocycle 1, Microcyle 4
General Preparation Period
 

M: 8 x 30m up short hill or from various positions on the ground R=3’ 8 x Standing Triple Jump into pit

 

Lift Day 1: 2 x 10 – circuit format

 

Lunges

DB bench press

Lat pull

Split squat

Dips

One arm row

Leg extension

 

 

T: 2 x 12 x 100m @ ~70%. Preferably on grass. R= 50”/3’. Hurdle Mobility. Core (stabilization).

 

400m barefoot warmdown. 10’ static stretch

 

W: 5 x 300m hills. Walk back recovery. Mile warm down.

 

Lift Day 2: 2 x 10 – circuit format

 

Back squat

DB incline

Chin ups

Bulgarian split squat (back leg up on bench single leg lunge)

Clap pushups

Seated Row

Hamstring curls

 

TH: 1.5 mile run (conversation pace)

2 x 4 x 300 @ B = 50-53, G = 61-64

R= 100m jog between reps, 7 minutes between sets

 

F: 22 minute run – Go out for 12 minutes, turn around and come back in 10 minutes.

 

Lift Day 1: 2 x 10 – circuit format

 

Lunges

DB bench press

Lat pull

Split squat

Dips

One arm row

Leg extension

 

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