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Preseason Training for 400m Runners (Week 3 of 12)

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Each Monday, for the next 9 weeks (and a total
of 12 weeks), I’ll be posting a preseason
training program for developmental 400m

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.
HS 400m Training

Pre-season – 12 weeks
Mesocycle 1, Microcyle 3
General Preparation Period

Warmdowns should be barefoot, on grass if

M: 5x20m, 4x25m from various positions @90-95%,
R = 2’ – 9 x 2 Standing Long Jump into pit.

Bodyweight circuit (10 exercises @ 30” on,
30” off)

T: 4 x 250m hills. Walk back recovery.
Mile warm down. Hurdle Mobility.
Core (stabilization).

W: 2 x 10 x 100m @ ~70%. Preferably on grass.
R= 50”/3’

Bodyweight circuit (10 exercises @ 30” on,
30” off)

TH: Warm up. Mile jog. 3 x 600@ B= 2:09-2:18,
G= 2:24-2:33 R=3’ (on grass) Mile jog. Hurdle
Mobility. Core (S)

F:  20’ run. Bodyweight circuit (10 exercises
@ 30” on, 30” off). 400m barefoot warmdown.
15’ static stretch.


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