Steal my 400m program (week 3)

By Athletes' Acceleration | September 6th, 2009

HS 400m Training

Pre-season - 12 weeks
Mesocycle 1, Microcyle 3
General Preparation Period

Warmdowns should be barefoot, on grass if possible.

M: 5×20m, 4×25m from various positions @90-95%,
R = 2’ – 9 x 2 Standing Long Jump into pit.

Bodyweight circuit (10 exercises @ 30” on, 30” off)

T: 4 x 250m hills. Walk back recovery.
Mile warm down. Hurdle Mobility. Core (stabilization).

W: 2 x 10 x 100m @ ~70%. Preferably on grass. R= 50”/3’

Bodyweight circuit (10 exercises @ 30” on, 30” off)

TH: Warm up. Mile jog. 3 x 600@ B= 2:09-2:18, G= 2:24-2:33 R=3’ (on grass) Mile jog. Hurdle Mobility. Core (S)

F: 20’ run. Bodyweight circuit (10 exercises @ 30” on, 30” off). 400m barefoot warmdown.
15’ static stretch.