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Preseason training for 400m runners (Week 5 of 12)

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Each Monday, for the next 7 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.
For Week 4 workouts, click here.

HS 400m Training
Pre-season – 12 weeks
Mesocycle 1, Microcyle 5
General Preparation Period

M: 6 x 30m, 2 x 40m from crouch, 3pt or 4pt
stance.

R=3’ 8 x Standing Triple Jump into pit

Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension


T: 4 x 4 minute runs on grass loop. R= 2’
Pace is moderate. Competitive athletes won’t allow this to be a slow paced jog.Hurdle Mobility. Core (stabilization). 800m barefoot warmdown jog. 10’ static stretch


W: 5 x 300m hills. *Jog* back recovery. Mile warm down. Last 400m – barefoot. (all on grass)Lift Day 2: 2 x 10 – circuit format– rest between sets exercises is 60-90”Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls

TH: 8-10 x 200 @ 70%
B: 34-35, G: 39-40 R = 2’
800m warmdown on grass, barefoot if possible.I’d like to get to 10 x 200 for this workout. This is the important workout of the week. Given the
choice to only record times and assess consistency for one workout, this would be the one I would
record times for and yell and scream during the workout to make sure athletes hit their times,
including being on pace at the 100m mark.

F: 2 x 5 x 150m buildups: 1st 50 = 75%, 2nd 50 = 80%, 3rd 50 = 85%
R = walk back recovery, 6’ between sets

Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension

 

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