Welcome To Coaches Education

 

In God We Trust






















    Email

   
 

It is currently Thu Mar 28, 2024 4:16 pm

All times are UTC - 8 hours [ DST ]




Post new topic Reply to topic  [ 2 posts ] 
Author Message
 Post subject: training plan for 400m
PostPosted: Wed Sep 21, 2005 8:18 am 
Offline

Joined: Mon May 24, 2004 12:17 pm
Posts: 8
Location: manchester, England
I am a female 400m runner with a best of 58 secs. I have planned out a training regime for the next few months, and would just like some advice on whether I am making the best use of my time.I plan to train 5 days a week.
session 1 is track speed endurance i.e 200m, 30 sec, 200m, 5 min rec (x5).
session 2 will alternate between plyometrics and very short reps of about 30-50m, and sessions such as 4 x 150m with 3 min rec, 8 min rec, repeat.
session 3 will be either hills, a fast road run, park reps or a fartlek.
session 4 will be upper body weights and abdominals.
session 5 will be leg weights and abdominals.
The sessions will not be done in this order.
Any advice would be very welcome!


Top
 Profile  
Reply with quote  
PostPosted: Fri Nov 04, 2005 5:02 pm 
Sample workouts for the 400 meters:

1 Day’s Workout:
20-60 meters, 3 to 4 repetitions, 3 to 4 sets, 80-120 meters total distance per set, 400-600 meters total distance per session

1 Day’s Workout:
100 meters, 2 to 3 repetitions, 2 to 3 sets, 100-300 meters total distance per set, 400-900 meters total distance per session

1 Day’s Workout:
150 meters, 2 to 5 repetitions, 2 to 3 sets, 300 meters total distance per set, 300-1200 meters total distance per session

1 Day’s Workout:
200 meters, 1 to 5 repetitions, 1 set, 200-1000 meters total distance per session

1 Day’s Workout:
275 meters, 1 to 5 repetitions, 1 set, 275-1375 meters total distance per session

1 Day’s Workout:
300 meters, 1 to 5 repetitions, 1 set, 300-1500 meters total distance per session

1 Day’s Workout:
350 meters, 1 to 4 repetitions, 1 set, 350-1400 meters total distance per session

1 Day’s Workout:
400 meters, 1 to 4 repetitions, 1 set, 400-1600 meters total distance per session

1 Day’s Workout:
500 meters, 1 to 4 repetitions, 1 set, 500-2000 meters total distance per session

1 Day’s Workout:
600 meters, 1 to 4 repetitions, 1 set, 600-2400 meters total distance per session

Coach Payan


Top
  
Reply with quote  
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 2 posts ] 

All times are UTC - 8 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 10 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
cron
Powered by phpBB® Forum Software © phpBB Group