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Preseason training for 400m runners (Week 7 of 12)

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Each Monday, for the next 5 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.
For Week 5 workouts, click here.
For Week 6 workouts, click here.

M: 7 x 40m from crouch, 3 or 4 point stance or
rollover start

7 x Standing triple jump

Lift Day 1:

2 x 12 – 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 300m hills R= walk back recovery

Mile warmdown at slightly faster than
conversation pace. Last 400m – barefoot

Hurdle mobility

Core – stabilization

10′ static stretch

W: 3 x 8 x 100m  R= 45″reps/3′ sets
B = 15.5 – 16.5
G = 18.5 – 19.5

10′ warmdown run barefoot on grass
@ conversational pace

Core – athlete’s choice

TH: 3 x 500m R = 5′
B = 1:25 – 1:29, G = 1:40 – 1:45

Lift Day 2:

2 x 8 – circuit format– rest
between exercises is 60-90”
between sets is 3′

Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls

F: 10-12 x 200, R = 2′

B: 34 – 35
G: 38 – 39

800m barefoot warmdown (walk) on grass

Core – stabilization

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

15′ static stretch

 

Remember: You can steal these workouts and use
them with your athletes. And you’ll be surprised
when they’re running lifetime bests before
the season even starts.

But if you don’t understand why the progressions
are what they are or how they fit into the
bigger picture, results will tail off before
they reach their major meets.

And you won’t know how to continue their
training once the 12 weeks is up.

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