Where coaches and athletes go to stay a step ahead of their competition

Steal my 400m program (Week 1)

SHARE
, / 113 23
0 Flares Twitter 0 Facebook 0 Google+ 0 LinkedIn 0 0 Flares ×

Each Monday, for the next 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.

——————–

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

M: 10 x 20m accelerations from various
positions @ 90%. R = 2’.
10 x 2 Standing Long Jump into pit

T: 10 x 100m @ 65-70%. R = 45” Bodyweight
circuit (10 exercises @ 30” on, 30” off)

W: Mile run. 3 x 250m hills. Walk back
recovery. 800m warm down

TH: 8 x 200 @ 70% B: 34-35, G: 39-40
R = 2’

F: 15’ run @ just above conversational
pace. Bodyweight circuit (10 exercises @
30” on, 30” off)

Sa: Off
Su: Off

 

Last updated by at .

Athletes' Acceleration
Get your (free) 'Developing the Total Athlete' Video Coaching Series Here
Athletes' Acceleration

Latest posts by Athletes' Acceleration (see all)

Have Something to Add?

Loading Facebook Comments ...
Loading Disqus Comments ...
0 Flares Twitter 0 Facebook 0 Google+ 0 LinkedIn 0 0 Flares ×

PASSWORD RESET

Time limit is exhausted. Please reload CAPTCHA.


LOG IN