preseason training for 400m runners (week 4 of 12)

By Athletes' Acceleration | September 14th, 2009

HS 400m Training
Pre-season - 12 weeks
Mesocycle 1, Microcyle 4
General Preparation Period

M: 8 x 30m up short hill or from various positions on the ground R=3’ 8 x Standing Triple Jump into pit

Lift Day 1: 2 x 10 – circuit format
Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension

T: 2 x 12 x 100m @ ~70%. Preferably on grass. R= 50”/3’. Hurdle Mobility. Core (stabilization).

400m barefoot warmdown. 10’ static stretch

W: 5 x 300m hills. Walk back recovery. Mile warm down.

Lift Day 2: 2 x 10 – circuit format
Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls

TH: 1.5 mile run (conversation pace)
2 x 4 x 300 @ B = 50-53, G = 61-64
R= 100m jog between reps, 7 minutes between sets

F: 22 minute run – Go out for 12 minutes, turn around and come back in 10 minutes.

Lift Day 1: 2 x 10 – circuit format
Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension