400m Training Schedule - Mid Season
400m workouts combine pacing and fatigue management during training for sprinters. They require both anaerobic and aerobic energy systems, thus requiring the physiological development of multiple energy systems. A 400m workout should include sessions using these different energy systems. Below is a sample 4-5 week workout for 400m sprinters during the mid season.
Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.
Workout sourced from Chris Goodwin*
DRILLS
Jog 40m after each drill and do each drill over 20m unless specified
Knee to Chest
Knee to opposite elbow
Knee Roll to Outside
Frankenstein High 30m
A-Skip
B-Skip
Loose High Skip 30m
Lunge
Carioca 30m and back
40m sprint X 2: Rest 20”
Information on how to perform drills can be found here
Mobility
Fire Hydrant 10 each leg
Roll overs 3-5
10 deep squats hand behind head
Lying figure 4
10 Jumping jacks
Iron Cross
10 circular fire hydrants
scorpions
EXERCISES
Body Weight
25 Push Ups
60 Second Plank
20 T Push Ups
30 Sec. Side Plank each side
30 Deep Squats
Core
20 V-Sit Up
30 side crunch each side
30 second boat pose
40 leg lift each leg
10 L –Overs
SUNDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 2 X 600 Meter: SPEED Fast 400/ rest 15’ between
4. 3 X 300 Meter: SPEED 70% ; rest 1’ between
5. 3 X 300 Meter: SPEED 90%; rest 5’
6. 800M Cool down
7. Body Weight Exercises
MONDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 10 X 200 meter: 70- 80%; rest 2’
4. 6 X 150 meter Long Hills: SPEED; rest is slow jog back.
5. 800M Cool Down
6. Core Exercises
TUESDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 4 X 300 meter Event run BREAKDOWN LIKE THIS:
50M fast; next 150 coast; next 100 kick to pick up speed; coast last 50M
4. 4 X 40 meter: Speed 90% max; rest 30” between
5. 800M cool down
6. Body Weight exercises
THURSDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. SPEED LADDER: 600-400-200-400-600 Rest; 5’ between each
4. 6 X 100M Strides: The speed run on the first straightaway in the 400
5. 800M Cool Down
FRIDAY
1. Warm up: 800M
2. Drills and flexibility exercises
3. 2 mile cross country timed run.
4. Body weights
