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Steal our 400m program (preseason Week 1)

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400m program (Preseason Week 1)

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. 

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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

 

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