Preseason training for 400m runners (Week 6 of 12)

Each Monday, for the next 6 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.

HS 400m Training
Pre-season – 12 weeks
Mesocycle 1, Microcycle 6
General Preparation Period

M: Off (jog and stretch as necessary)

T: 6 x 40m from crouch, 3pt or 4pt stance.
R=4’ 6 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

W: 3 x 5 x 100m @ 75% R= 1’ reps/3’ sets.
On grass.

Core. 800m barefoot warmdown on grass.
Static Stretch.

TH: 4 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

F: Warm up 3 x 600@ B = 1:57 – 2:04,
G = 2:14 – 2:20, R=3’
Mile warmdown.

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