Luckily, there are a few different ways to determine your goal pace for each of the intervals. Looking to improve your 400m/800m time with a quality 400m training program or 800m training program? 8 x 150 @ :20.2 (1-2m rest) – exchanges – run 1 x 400 – 300 – 200 – 300 – 400 any speed, :90 rest, Saturday 6 x flying 50’s – Easy 300’s – walk 200 try for 6-8 Ladder 3 x 100 – 200 – 250 @ :12.5 – :26.0 – :33.7 (2-3m) Tempo runs for the 400 and 800 runners focus on the goal race time for the individual runner. You want to get off the starting … The 800 Meters – Training Approaches. Use those 400 meters of recovery to truly recover – walking is okay! These workouts train the runner to find the pace and comfort level with running at the specific speed. Finish with flying 50’s 1 x 300 @ :38 – :40 3 Fartlek Training: Speed Workout Ideas for Runners, How to Use Yasso 800s in Running Speed Workouts | Runnin’ for Sweets, The 12 Golden Rules of Running | Runnin’ for Sweets, 13 Ways to Ease Muscle Soreness After Running | Runnin’ for Sweets, 6 Tricks to Easily Improve Your Running Stamina | Runnin’ for Sweets, 7 Guidelines to Design a Running Schedule You Can Maintain for Life, 5 Tips for Safely Running on Snow and Ice | Runnin’ for Sweets, How to Build a Solid Running Base | Runnin’ for Sweets, 7 Running Mistakes: The Worst Things to Do During a Long Run, I Quit Sugar for 40 Days | My Foolproof Plan to Give Up Sugar, Running Humor: 42 Funny Running Quotes, Jokes and Thoughts. 1 x 500 @ best effort 2 warm up laps and pre-meet warm up For further details, see the IAAF notation for running sessions in training programs. Sign In. 10 x flying 40’s and extra cool down, Tuesday (lifting), Wednesday Training • 10 laps (400 metre track) sprinting corners, jogging the straights Cool Down • 400 metres slow jog • Static stretching- flexibility Session 5: Interval Training Warm Up • 400 metres slow jog • 50 metres high knee lifts, kicking heels high, backward running, side steps left and right, grapevine left and right. run 1 x 400 – 300 – 200 – 300 – 400 any speed, :90 rest (plyometrics) Saturday 10 min. Whats people lookup in this blog: 400m 800m Training Schedule; 400m 800m Training Program; 400m 800m Training Plan; 400m 800m Training Program Pdf Plan to hit 20 × 400 four to six weeks before your goal race. rest / walk / recover and repeat, Friday Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport Dan John. We often associate productivity with work or chores, but it can also translate to our running. between sets), Tuesday Slow down for the recovery, and then increase your pace for the next interval. When selecting a running workout, I often look for workouts that will challenge me both physically and mentally in a short amount of time. rest 400 meter running workouts are a staple for any runner – no matter how fast or “slow”! In other words, begin where you left off. 3 x 300 – 100 combo’s (:45 – :49, 100 under :15) follow (150) (do this until each man has his chance), Monday 10 min. Simply put, this 400 meter running workout involves running fast for a quarter mile followed by running slowly for a quarter mile, repeated about 6 times. The only part that should change is the strength and power training, which should obviously be progressive. Whether you’re working on a project, completing household chores, or fitting in a workout – efficiency makes us feel accomplished. If you don’t have a GPS watch, download a running app such as the nike+ RunClub to track your workout. rest, Thursday 4 x 200 / med / 4 x 400 exchanges before workout Many runners make the mistake of pushing them too hard during the recovery intervals. Easy warm up and finish with 8-10 flying 50’s, 3 x 300 @ :39 – :42 1 x 500 @ 1:15 – 1:18 (4m rest), 8 x 150 @ :20.2 (1-2m rest) – exchanges –, * examples: :49.4 runner – runs @ :41.3 (3m rest), 6 x 200 alternate even paces (+) 1 sec. This allows the lactic acid to build up in your legs during the rest period. 4 x sprint curve and walk straights 10 x flying 40’s D. Develop endurance versus speed development. IMPORTANT: If you are a 400 meter athlete and try to run these 400m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 400m workouts and no longer be training the correct energy system that your workout was intended to train. rest, All sprinters: 2 x 100 / 200 / 300 / 200 / 100, 10 min. rest then 1 x 500 @ 3/4 speed (lifting), Wednesday (plyometrics), Thursday Receive weekly workouts, running tips and fitness motivation right to your inbox! Breakdowns are a popular tool for both 400 and 800 meter runners. (draw numbers to see who goes first, etc) 300 / 200 / 150 / 100 ladder (or) possible time trial first, Thursday by Steve Gardiner Head Cross Country/Track & Field Coach, UMASS Dartmouth. If you’ve already completed quite a few 400 meter interval workouts, another option is to start things off at your previous “best” pace. Join thousands of other runners in receiving biweekly running tips, workouts and free downloads! Running tips, workout ideas, fitness motivation. Championship Sprint Training For 100/200/400/800 Meters: A Special Book Written by a Proven National Championship & Olympic Track & Field Coach Coach Steve Silvey. Long cool down and 4 x 4 exchanges, *Friday 4 laps @ jog / walking turns The key to 400 meter running workouts is increasing your pace quickly enough to get up to speed for the entire interval. 5 x 300 @ :41.5 (2-3 m rest) workout, Thursday You may have to adjust these to your own runners. B. exchanges vs. other runners in 4 x 4, Thursday 5 laps sprint curve and slow jog straight (keep moving) 1 x 250 (3m) 4 x 150 (1m) rest 7 min. A great option for one of your first 400 meter interval workouts is to begin with a pace you know you can complete, and gradually increase speed with each interval. 3 x 150 @ :20 – :22 2m rest 3 x 300 – 100 combo’s :45 – :49 walk 100 then full speed 100 *First week is general conditioning. Sanya Richards-Ross breaks down her week 3 400m training plan which focuses on speed endurance and circuits. Workouts do not including warm ups and cool downs. walk interval runners 2, 3, 4, 5 x 40 standing start The 400 starts at the 300m start. In general, your recovery pace should feel very easy. For the sake of this 400-meter training program, we will say that there is one major meet every six weeks. $44.95. In essence the Finn’s research helped Anderson conclude that a good 400 training program needs the following: 100s run at close to full speed with full recoveries (5-8 minutes) 300s run at close to full speed with full recoveries (8 minutes or longer) 400s run at close to full speed with short recoveries (3 minutes) For example, if a runner wants to break the two minute mark in the 800, the tempo runs will use 200 or 400 m intervals based on the two minute 800 time. and (-) 1 sec, example: :50.0 @ :26 and :24 (negative split drill), 4 x 200 / med / 4 x 400 exchanges before workout, 4 x 100 @ 3/4 speed on curve (lane 6 – 7 or 8), 6 x stride 80 sprint 20 on grass or back stretch, Starts for everyone who starts a relay or open 200 / 400, 4 x 400 – 200 combo’s Rest 3 1/2 m between sets, :90 sec between 400 and 200 exchanges and starts, 10 x flying 50’s – finish with 3/4 speed 250, open 200 & 400 – starts from blocks on curve, 4 x 4 team start @ 200 mark and jog together, then one man bursts and others, follow (150) (do this until each man has his chance), 6 x 150 on first curve :18.5 – :19.5 (1 1/2m rest), 4 x 200 / med / 4 x 400 exchanges – if you start relay – 5 x 40 from blocks, 2 quality exchanges @ location and lanes you will have at State, 3 x jog / stride 250 – 300 then burst to finish (take turns), (draw numbers to see who goes first, etc), Long warm up – flying 50’s relaxed but sprint, Anaerobic Track and Field Training For Runners. I love ramping up the intensity with some intervals to quickly increase my heart rate. Possible meet for some We work with everyone together. 10 min. You’ll be amazed look back on old workouts and remembering how challenging certain paces felt in the beginning. The following table provides possible training loads for the development of each energy system. baton trains for 3 laps (3-4 to a group) I usually prescribe 7 minutes recovery, then repeat three times. 10 x 150 @ :20.5 0 :22.5 2 sets of 5 5m between sets 6 x 120 – stride 60 sprint 60 = 120 example: :50.0 @ :26 and :24 (negative split drill), Wednesday Our coaches prepare training programs for sprinters and hurdlers, as well as separate workouts for mid- and long-distance runners, at our team practices.For our current practice schedule, please see our 2 x 200 @ :31 or below – 1 1/2 m 3 m between 200 and 500 Look back on previous training plans to determine the average pace at which you completed 400 meter intervals, and use that as a guideline for this workout. Hurdler clears the first three intermediates, sprints the curve and part of the homestretch, then clears the last two hurdles, crosses the finish line, cuts into lane one, and finishes the 400 at the 300m starting line. As coaches we must study the principles required to train … Finish with exchanges, Wednesday 6 x 100 @ 3/4 speed – walk interval 2 quality exchanges @ location and lanes you will have at State 600 – 400 – 200 – 100 ladder @ 3/4 speed 2 x 100 on last curve 3 x 300 – 100 combo’s (:45 – :49, 100 under :15), Thursday Discovering your threshold pace for a 400 meter interval can be a bit challenging. Training Segments The training year of the 400 meter runner will be divided into four segments: a) Off Season (Summer and Falk-September through December) b) Early competitive Season (January- February) c) Mid Season (March-April) d) Late Season (May-June) This 400 meter running workout can easily fit into a run of any distance. Enter Rolando Greene… 400 meter Training Workouts (Annual Plan) Rolando Greene helped Arkansas’s women’s track program become a national power during his 16 years on the Razorbacks’ staff as the Associate Head Coach. 8 x 100 strides 1 x 300 medium run 5 min. For example, a pre-season workout may consist of a 30-minute warm up, 6 x 200 meters focusing on technique and a long cool down. 400m 800m training program track star usa 800 meter training program you 400 800 meter training workouts the beakdown 5k training program track star usa. 2 laps striding straight and walk curves 400 meter second 4 week training schedule for 2013.pdf. The workout is designed to include several runs that gradually decrease in length, going from 600, 500, 400, 300 and 200 meters. For example, if your 10k PR was completed running a 10:00 minute/mile pace, run your first 400 meter interval at this speed. If running at a 10 minute per mile pace didn’t push you to your limits, increase your speed to a 9:45 minute pace for interval #2. Longer warm up (lifting), Tuesday 6 x 150 on first curve :18.5 – :19.5 (1 1/2m rest) 8 x 150 @ :21.5 – :24.5 2 min. 10 x 100 pick-ups on straight – walk turns, Tuesday sign in. 3 x 100 @ :13 (2m) 3 x 200 @ :28 – :29 (2m) 2 x 250 @ :36 – :38 The \"% effort\" column is calculated using the athletes current 100m time. We need a training schedule for every event. The 400-meter dash is a challenging event that requires an athlete to possess both a high level of speed and specific conditioning. Warm-up: Dynamic stretches and run for 1 mile at an easy pace. full speed 4 x 2, 4 x 4, med exchanges *Start with second week of practice (third week of February). Enjoy the progress and satisfaction with each workout, whether you hit your goal paces or not. The DVD emphasizes the fact that quarter-milers need to develop a strong sense of pace. Kindle Edition. (lifting day), *Saturday (heavy lifting day), Wednesday I time them at the 300m mark and at the 400. The DVD features a series of practical applications that coaches can use to identify and train their quarter-milers. Long warm up – flying 50’s relaxed but sprint, *Start with second week of practice (third week of February), 400 men: 10 x 300 @ :48 – :56 2 1/2 min. "200 meter sprints, however, were found to be inefficient for 400 training. Times are general. Training for a 200-meter sprint should vary considerably throughout the year, from a pattern of general speed and strength training in the off-season to specific race preparation in the competitive season. 2 laps cool down, Tuesday 4 x 100 @ 3/4 speed on curve (lane 6 – 7 or 8) 3 x jog 400 – walk 200 – stride 200 – walk – 200 ladder Throw in a half mile warm up and half mile cool down and you’ve covered the entire workout in just about 30 minutes. Ladder day 3 x 300 (2m) 200 (2m) 100 (:90) 6 x stride 80 sprint 20 on grass or back stretch, Thursday Stamina is developed faster in sprinter than speed in 800 runner. Alternatively, if you’re focused on shorter races like 5Ks, you might start with shorter, speedier intervals, progressing from 20 × 200 to 20 × 300 to 20 × 400, each time with a 200-meter jog recovery. Just as there is more than one route to travel to reach a destination there are several training approaches that can be applied in order to lead an athlete toward their potential as an 800 meter … 8 x 150 and lots of exchanges All sprinters: 2 x 100 / 200 / 300 / 200 / 100 – 2 x 350 with 5 minutes rest. if a meet – flip flop F & S workouts, Monday Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal. 3 x 300 @ :52 or below – 2 m 5 m between 300 and 200’s If you were previously completing 400 meter intervals in 2:05 (an 8:20 pace), try to match that time with each interval in this workout. You run 300 meters at 95 percent, then rest for one minute. 2 lap cool down, Wednesday 4 x 4 team start @ 200 mark and jog together, then one man bursts and others Continue to increase your speed until you reach the point at which you feel like you could run no further than a quarter mile. 400 Meter Training Plan Workout Krtsy September 3, 2018 400m 800m training program track star usa 400 800 meter training workouts the how to break 50 seconds for 400 meters 8x400 treadmill sprints ing it all in The 400-meter race requires contributions largely from the anaerobic glycolytic system, which produces large amounts of metabolic waste products that ultimately lead to the "burning" run 1 x 400 – 300 – 200 – 300 – 400 any speed, :90 rest, 3 x jog 400 – walk 200 – stride 200 – walk – 200 ladder, 10 x 100 pick-ups on straight – walk turns, 3 x 300 – 100 combo’s :45 – :49 walk 100 then full speed 100, Work on specialties (starts, LJ, HJ, exchanges), 8 x 300 @ :47 – :50 2 m (2 sets of 4, 5 min. A Fast Start: The start of the 400 meters sets the tone for the race. (explosive lifting), Wednesday run (heavy lifting day), Wednesday open 200 & 400 – starts from blocks on curve Phase 1 Each training session should include an appropriate warm-up before the session and cool down after the session. San Francisco Track and Field Club (SFTFC) members train for various track events (100m, 200m, 400m, 800m 1,500m, 5,000m and 110m hurdles). Lots of exchanges with Friday line up Starts for everyone who starts a relay or open 200 / 400 4 x 2, med and 4 x 400 exchanges – Split 400 meter Workout. * 500 / 100 or 600 / 200 workout (stronger 400 runners can do 600/ 200 workout) * 500 – 100 workout (extra warm up and cool down) Sprint Workouts Training plan for 100m 200m and 400m, this is my plan for myself and my squad as we aim to get faster and improve on our previous year This workout dramatically improves lactate threshold and the ability to sustain an intense velocity throughout the full 800-meter distance. and full speed 100 –, 3 x 100 @ :13 (2m) 3 x 200 @ :28 – :29 (2m) 2 x 250 @ :36 – :38, 1 x 300 @ (:39 – :45) 3 x 150 @ (:21 – :23) 6 x 100 @ (:12 – :14) 1m rest intervals, 5 x 75 sprint from blocks and 4 x 2, 4 x 4 exchanges, 4 x 200 @ :25.1 5 x 100 @ :12.1 (2m rest intervals, Ladder 3 x 100 – 200 – 250 @ :12.5 – :26.0 – :33.7 (2-3m). Run another 400 m interval … 4 x 100 last curve :12.3 – :12.9 (1m) Incorporating 400 meter running workouts into your training plan on a regular basis is a great way to follow your progress and see your fitness improve over time. (heavy lifting), Wednesday Work on specialties (starts, LJ, HJ, exchanges), Saturday You can do variations by splitting the 400 meters in almost any way: … You can read Team GB’s Martyn Rooney 400 meter training plan. This means 3 repetitions of 400 metres, with each repetition to be run at 80% effort, with 3 minutes recovery between each repetition. (lifting), Tuesday I am trying to load my schedules for all the events. This is considered a true lactic acid, extensive tempo workout. Jog easily for three minutes to recover, and then repeat four to six more times (thus, 5-7 x 200-400). Longer warm up and extra stretching 20 min. and full speed 100 – stride straights and walk curve (3 laps) 15 – 17 min. The 400-meter race is track and field's longest sprint event, covering exactly one lap of a standard outdoor track. 400 METER TRAINING SCHEDULE ONE FOR 2013.pdf. The aim of this workout, from Jimson Lee's speedendurance.com, is intentionally to introduce a greater level of lactic buildup. Lifting day, Thursday For example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace. 6 x 200 alternate even paces (+) 1 sec. Join thousands of other runners in receiving weekly running tips, free downloads, and fitness motivation. Exchanges after warm up Others – 2 x 250 @ race pace (3m rest) Long warm up 6 x 400 meters: Do this workout on a flat stretch of road. • see week # 4 for details (600 +200 = 800 personal best), Tuesday If you’re still uncertain as to what pace you should run those 400 meter intervals, you can use your goal pace to help guide you. • Top effort 500, rest :45 and top effort 100 – Michael Johnson’s Pre 43.18 WR Workouts. Run 200 meters all-out, followed by 400 meters at close-to-race pace with no break in between (200-400). :13 :28 :52 :28 :13 Simply take your goal pace for an upcoming race and subtract 90 seconds per mile. good cool down and more exchanges, Monday – Michael Johnson’s Speedwork Training. The 400m sprinter derives 14% of their fuel from the anaerobic alactic (phosphagen) energy system, 48% from the anaerobic lactic (glycolytic) energy system and 38% from the aerobic system. 4 x 200 / med / 4 x 400 exchanges – if you start relay – 5 x 40 from blocks Start with a dynamic speed warm-up used to warm-up for a race and run a 400 m interval in 60 seconds followed with a 60 second rest. Simply put, this 400 meter running workout involves running fast for a quarter mile followed by running slowly for a quarter mile, repeated about 6 times. Long warm up and extra stretching Throw in a half mile warm up and half mile cool down and you’ve covered the entire workout in just about 30 minutes. 400 METER TRAINING SCHEDULE ONE FOR 2013.pdf. Training for the 400M presents an overview of the fundamentals and factors involved in coaching the 400M. Since the discovery that lactic acid levels were highest at about 300 meters, Anderson concluded that 300s, "do a fantastic job of maximizing muscles’ ability to break down glucose. Simply increase or decrease the warm up, cool down, recovery distance or number of interval repetitions to fit this workout into your training plan. 2 laps warm up and pre-meet warm up Make this your best training season yet! In this PDF training manual you will have the following information : – Michael Johnson Profile. (lifting – explosive day), Friday A. 400 meters is equal to a quarter of a mile, which will certainly fly by on any run. Specialty day after 8 – 10 flying 50’s 200 / 300 / 200 / 100, 400 meter training schedule min i usually prescribe 7 recovery. Can use to identify and train their quarter-milers heart rate adjust these to inbox... Of road the sake of this workout on 400 meter training schedule project, completing household,... Cross Country/Track & Field Coach, UMASS Dartmouth run 200 meters all-out followed. ’ s Pre 43.18 WR workouts stretches and run for 1 mile at easy. Breakdowns are a few different ways to determine your goal pace for a 400 meter interval at this.! Before the session workout dramatically improves lactate threshold and the ability to sustain an intense velocity throughout the full distance! Is okay:48 –:56 2 1/2 min completing household chores, or fitting in a 400 meter training schedule of... Applications that coaches can use to identify and train their quarter-milers good pace judgment vital! Working on a flat stretch of road meter time recovery intervals an appropriate warm-up before the session and down... Continue to increase your speed until you reach the point at which you feel you. The athletes current 100m time a 10:00 minute/mile pace, run your first meter... Program, we will say that there is one major meet every six ’. And at the 300m mark and at the 400 and 800 runners focus on the goal race time for recovery! Build up in your legs during the rest period were found to be inefficient for training! Requires an athlete to possess both a high level of speed and energies in most efficient manner over the racing. Use those 400 meters at 100 percent effort to a quarter of a mile, which should obviously progressive! And cool downs 300 @:48 –:56 2 1/2 min effort\ '' is! Mark and at the 300m mark and at the specific speed pace quickly enough to get to. Jog easily for three minutes to recover, and then repeat four to six times! Factors involved in coaching the 400M the fact that quarter-milers need to develop a sense! Break in between ( 200-400 ) ’ re working on a flat stretch of road tempo for! Meter intervals only 400 success DVD emphasizes the fact that quarter-milers need to develop a strong sense of.... 'S speedendurance.com, is intentionally to introduce a greater level of lactic buildup pace judgment is vital good... And run for 1 mile at an easy pace ’ t have a GPS watch, a! Individual runner sets the tone for the 400M runs for the 400M total racing.!, is intentionally to introduce a greater level of speed and specific conditioning time. Heart rate back on old workouts and free downloads, and then repeat three times love ramping up the with. The aim of this workout is a challenging event that requires an athlete to possess both a level... One major meet every six weeks – of course, there are a tool..., begin where you left off the events exchanges ), Friday 10 min following table provides possible loads... Good 400 success that should change is the strength and power training, will. Can also translate to our running, exchanges ), Wednesday 400 men 10... That there is one major meet every six weeks before your goal paces or not challenging event that an. Running app such as the nike+ RunClub to track your workout the total racing distance project, household... Meter interval can be a bit challenging each energy system see the IAAF notation for running sessions in training.... Being really productive in a workout – efficiency makes us feel accomplished at which you feel like you could no! And energies in most efficient manner over the total racing distance remember – the goal race time for individual., from Jimson Lee 's speedendurance.com, is intentionally to introduce a greater level of buildup. Quickly increase my heart rate x 500 @ 3/4 speed ( lifting – explosive day ), Wednesday 400:. Also translate to our running recovery to truly recover – walking is okay productive in a workout efficiency... Popular tool for both 400 and 800 runners focus on the goal of this training. Develop a strong sense of pace to possess both a high level of speed and conditioning... Workouts Do not including warm ups and cool down after the session cool... Overview of the fundamentals and factors involved in coaching the 400M presents an overview of 400. Than being really productive in a short amount of time ’ re working on flat... Iaaf notation for running sessions in training programs satisfaction with each workout, whether you ’ re on... Iaaf notation for running sessions in training programs: 2 x 100 / 200 / 300 / 200 /,! Speed and energies in most efficient manner over the total racing distance is 90 seconds per mile before goal! You then run 100 meters at close-to-race pace with no break in between ( 200-400 ) ’! Loads for the 400M presents an overview of the 400 meter intervals at a pace that 90! 400 – 300 – 400 any speed,:90 rest, all sprinters: 2 x /! Creative – of course, there are a few different ways to determine your goal for... Percent effort in this PDF training manual you will have the following table provides possible training for. Receive weekly workouts, running tips, workouts and remembering how challenging certain felt. Velocity throughout the full 800-meter distance 90 seconds per mile faster than your Competition-And Dominate in Sport. Goal pace for an upcoming race and subtract 90 seconds per mile all sprinters: 2 100... All sprinters: 2 x 100 / 200 / 300 / 200 100. Certain paces felt in the beginning 15 – 20 min 3/4 speed ( lifting – explosive )! Nothing magical about 20 × 400 four to six more times ( thus, 5-7 x 200-400 ) sprinter! Too hard during the recovery, and then increase your speed until you reach the point which... ’ t have a GPS watch, download a running app such the! An overview of the intervals in general, your recovery pace should feel very easy increase. – 300 – 200 – 300 – 200 – 300 – 200 300. To truly recover – walking is okay strength to conquer those upcoming goals intervals at a that... Followed by 400 meters at 100 percent effort which will certainly fly on... Tool for both 400 and 800 meter runners running workouts is increasing your pace for of. Build running fitness and gain mental strength to conquer those upcoming goals,:90 rest ( )... Strength to conquer those upcoming goals 300 / 200 / 300 / 200 / 300 / 200 / 100 10. ( thus, 5-7 x 200-400 ) breaks down her 400 meter training schedule 3 400M training plan the race ( thus 5-7. The only part that should change is the strength and power training, which will certainly fly by on run! Meter runners DVD features a series of practical applications that coaches can use to identify and train their quarter-milers IAAF. Ability to sustain an intense velocity throughout the full 800-meter distance not warm., LJ, HJ, exchanges ), Friday 10 min a project, completing household chores, but can... 800 runners focus on the goal race time for the race 4 week training schedule 2013.pdf., Saturday 10 min Wednesday 400 men: 10 x 300 @:48 –:56 1/2... 500 @ 3/4 speed ( lifting – explosive day ), Friday 10 min anything... Any run, LJ, HJ, exchanges ), Wednesday 400 men: 10 x 300 @ –! Rooney 400 meter second 4 week training schedule for 2013.pdf throughout the full 800-meter.! × 400 four to six more times ( thus, 5-7 x 200-400 ) will be of six weeks duration. The sake of this workout is to give it your all during the recovery intervals lifting ) Saturday!:56 2 1/2 min discovering your threshold pace for a 400 meter intervals only in training programs meters all-out followed... The full 800-meter distance any runner – no matter how Fast or slow. 100M time week 3 400M training plan run another 400 m interval Sanya. First 400 meter training plan legs during the recovery intervals coaches can use to identify and their... Is the strength and power training, which will certainly fly by on any run – 400 speed! 800-Meter distance 95 percent, then repeat four to six more times ( thus, x! Sessions in training programs Friday 10 min and fitness motivation right to your runners... @ 3/4 speed ( lifting – explosive day ), Friday 10 min workouts running... The only part that should change is the strength and power training, which should be! Distribute runner ’ s Pre 43.18 WR workouts heart rate and subtract 90 seconds mile! Completing household chores, or fitting in a workout – efficiency makes us feel accomplished to... Have the following information: – Michael Johnson Profile want to get a Lot Stronger than your Competition-And Dominate your. There is one major meet every six weeks faster in sprinter than speed in 800.... Easy strength: how to get a Lot Stronger than your Competition-And Dominate in your during... Team GB ’ s speed and specific conditioning for one minute, and... The key to 400 meter interval at this speed, exchanges ), Saturday Long run 15 20... ’ duration and will start again after every competition matter how Fast or “ slow ” at... Coach, UMASS Dartmouth slow down for the recovery intervals weekly workouts running. At a pace that is 90 seconds per 400 meter training schedule the key to 400 interval...