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What workouts do you recommend for a 400 meter sprinter ?

The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for 400 Meters:

Sample workouts for Early Season (January - February)

Monday:
1. Warm-up one mile
2. Drills and Stretching
3. 500 - (55 second 400) Rest 12 minutes
4. 400 - 54 seconds rest 12 minutes
5. 3 x 200 meters at 28 seconds

Tuesday:
1. Warm up
2. 6 to 8 x 200 meters at 28 seconds
3. Drills

Wednesday:
1. Warm up
2. 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
3. 5 x 70 meters

Thursday:
1. Warm up
2. 3 (4 x 100) no time

Friday:
1. Warm up
2. 8 x 150 meters in 17.5 to 18.5

Saturday:
Jog and stretch

Sample workouts for Mid Season (March - April)

Monday:
1. 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
2. 3 x 200 meters in 26 seconds

Tuesday:
1. 6 x 200 meters in 25 seconds with 3 minutes R/R
2. 5 x 50 meters

Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R

Thursday:
3 (3 x 100 meters)

Friday:
Rest
Jog and stretch

Saturday:
Compete

Sample workouts for Late Season (May - June)

Monday:
1. 350 meters in 39.5 seconds
2. 3 x 200 meters in 25 seconds with 3 minutes R/R

Tuesday:
1. 7 x 100 meters
2. Drills

Wednesday:
1. 3 x 300 meters
2. Drills

Thursday:
1. 10 x 50 meters
2. Drills

Friday:
Rest

Note: these workouts, which can be adjusted to fit the needs of the 400 Meter sprinter, make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add.

George Payan
www.coacheseducation.com

Is there a fall program (Sep-Dec) for 400 Meters that you recommend?

Rico,

I prefer to deemphasize longer running initially in September. We get into running technique and strength development (medicine ball work and strength technique and power development). As we get into October and November, the "longer runs" begin (500-600 intervals). Eventually we get into cardio work and longer intervals (700-800 sometimes 1000's) before timed intervals begin. This is just a rough base for off season training track runners only. I occasionally have quarter milers from football or cross country and I have to adjust accordingly. Let me know if this helps you.

Coach Erich Moreno

Thanks

What level athlete would be performing the times specified in the training programme?

John Smith coaches the level athletes that are running 45-46 seconds. In the posted workout times, athletes are running 80-85% of their best time.

These workouts can be adjusted to fit the needs of the 400 Meter sprinter. Make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add.

George Payan
www.coacheseducation.com