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Steal my 400m program (Week 2)

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Each Monday, for the next 10 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.

HS 400m Training
Pre-season – 12 weeks
Mesocycle 1, Microcyle 2
General Preparation Period


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

T: 10 x 100m, 5x100m @ 65-70%. R = 45”, 3’
Bodyweight circuit (10 exercises @ 30” on,
30” off)

Preferably done on the grass. Barefoot if
athletes have access to field turf.

W: Mile run. 3 x 250m hills. Walk back
recovery. 800m warm down on grass, barefoot
if possible. Core.

TH: 8-10 x 200 @ 70% B: 34-35, G: 39-40
R = 2’ 800m warmdown on grass, barefoot
if possible.

F: Cross Fit Workout (runs preferably on
grass)  Run 800, 50 pushups, run 800,
100 crunches, run 800, 50 split squats
(25 each leg). 10’ warmdown run on grass.
Hip mobility.

Workout parameters: The bodyweight exercises
can be done in any order. So athletes can
start with pushups and end with split
squats, as above, or they can start with
crunches and end with pushups. It all
washes out in the end. (For example I wouldn’t
do split squats first because that would
cash out my legs for the rest of the
workout). The workout should be timed and
final times written down for later testing
comparison. The goal of the workout is to
finish the entire workout as fast as possible.

Sa: Off
Su: Off


For speed training drills and progressions,
bodyweight and strength training exercises,
dynamic warmup drills, etc, CLICK HERE.


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