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
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