preseason training for 400m runners (week 5 of 12)

By Athletes' Acceleration | September 21st, 2009

HS 400m Training
Pre-season - 12 weeks
Mesocycle 1, Microcyle 5
General Preparation Period

M: 6 x 30m, 2 x 40m from crouch, 3pt or 4pt
stance.

R=3’ 8 x Standing Triple Jump into pit

Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension

T: 4 x 4 minute runs on grass loop. R= 2’
Pace is moderate. Competitive athletes won’t allow this to be a slow paced jog.Hurdle Mobility. Core (stabilization). 800m barefoot warmdown jog. 10’ static stretch

W: 5 x 300m hills. *Jog* back recovery. Mile warm down. Last 400m - barefoot. (all on grass) Lift Day 2: 2 x 10 – circuit format– rest between sets exercises is 60-90”Back squat
DB incline
Chin ups
Bulgarian split squat (back leg up on bench single leg lunge)
Clap pushups
Seated Row
Hamstring curls

TH: 8-10 x 200 @ 70%
B: 34-35, G: 39-40 R = 2’800m warmdown on grass, barefoot if possible. I’d like to get to 10 x 200 for this workout. This is the important workout of the week. Given the
choice to only record times and assess consistency for one workout, this would be the one I would
record times for and yell and scream during the workout to make sure athletes hit their times,
including being on pace at the 100m mark.

F: 2 x 5 x 150m buildups: 1st 50 = 75%, 2nd 50 = 80%, 3rd 50 = 85%
R = walk back recovery, 6’ between sets

Lift Day 1: 2 x 10 – circuit format – rest between sets exercises is 60-90”

Lunges
DB bench press
Lat pull
Split squat
Dips
One arm row
Leg extension