400m Training Schedule - Pre Season
The key to a successful track and field season can be decided or broken in the first third of the season.
Many training theorists say the overall preparation aspect of the season should account for 30-40% of an athlete's overall season. The 30-40% concept must be followed, even if an athlete competes at the high school outdoor track and the season is only eight weeks.
Therefore, this article will provide an example plan for preseason conditioning programs for 400m sprinters.
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.
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 30m 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
STRETCHES
Lying figure 4; 2 x ea. leg(E.L.)
Modified Hurdler 2 E.L.
Butterfly Stretch
Fire Hydrant or Hurdle Alternative
Scorpion 5 each side
Ironman 5 each side
Ironman 5 each side
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
Plyometrics
Cones: 3 reps each leg with 40M sprint
20 Rocket Jumps
10 standing long jumps
15 step ups each leg with 40M sprint
5 Hops-bounds each leg; 5 skips each leg; run 20M
SUNDAY
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
2 X 200 Meter: 75%; rest 30”
4 X 40 Meter: Quick; rest 20”
MONDAY
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
8 X 200 meter: 70%; rest 6’
6 X 150 meter Long Hills: Slow run; rest is slow jog back.
Exercises: BODY WEIGHT AND CORE
TUESDAY
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’ between 15’ at end
2 X 200 meter: Speed 80%; rest 30” between 7’ at end
4 X 40 meter: Speed 90% max; rest 30” between
THURSDAY
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
1 X 350 meter: speed like it’s 400M race; rest 15’
4 X 200 meter Speed 70%; rest 5’ between
Exercises: CORE AND PLYOMETRICS
FRIDAY
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
800 meter to 1600 meter relay hand offs.
