400 Meter Program
Moderator: George Payan
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George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
400 Meter Program
What workouts do you recommend for a 400 meter sprinter ?
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George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
Sample Workouts for 400 Meters
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
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
Last edited by George Payan on Wed Oct 22, 2003 5:32 pm, edited 3 times in total.
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ricocampbell
- Posts: 4
- Joined: Fri Jul 18, 2003 4:23 am
Fall Program (Sep to Dec) for 400 Meters
Is there a fall program (Sep-Dec) for 400 Meters that you recommend?
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Erich Moreno
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
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
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George Payan
- Posts: 398
- Joined: Thu Sep 05, 2002 9:07 am
400m Workout
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
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