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Intermediate 400m Sprint

This document provides a 3-week training plan for intermediate 400m sprinters in early spring. The objectives are to develop speed and pace through differential runs and fast relaxed repetition running, maintain strength with reduced volume circuit training, improve start and bend running skills, develop competitive ability with split runs, and increase flexibility. Each week focuses on sprint drills, various distances of fast running at 80-85% effort, block starts, bend runs, circuit training, and a home flexibility routine to improve mobility. Time trials over 200m and 400m are included to track progress.

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Leehirzan Leehirzan
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332 views3 pages

Intermediate 400m Sprint

This document provides a 3-week training plan for intermediate 400m sprinters in early spring. The objectives are to develop speed and pace through differential runs and fast relaxed repetition running, maintain strength with reduced volume circuit training, improve start and bend running skills, develop competitive ability with split runs, and increase flexibility. Each week focuses on sprint drills, various distances of fast running at 80-85% effort, block starts, bend runs, circuit training, and a home flexibility routine to improve mobility. Time trials over 200m and 400m are included to track progress.

Uploaded by

Leehirzan Leehirzan
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Intermediate 400m Sprint - Early Spring

PRE-COMPETITION (3 WEEKS):
 
Objectives and methodology: to develop speed and pace judgement through
differential runs and fast relaxed repetition running ; to maintain strength endurance
levels with reduced volume in mini-circuit training sessions; to improve event specific
skills  via block start rehearsal and bend running; to develop competitive ability through
time-recorded split runs; to increase range of mobility (ROM) via once-weekly home-
worked flexibility routine
Week 21

  Session

Monday a) Sprint Drills


b) 3x 300m fast relaxed @ 85%
[4- 5 min]

Tuesday  

Wednesday a) Sprint Drills 


b) 3-4 x 60m drive from blocks on bend 
[full recovery]
c) 4-6 x 80m fast relaxed bend runs
[slow walk back]

Thursday Home-worked Mobility


Dynamic flexibility
Active static flexibility work beyond present ROM

Friday  

Saturday a) Sprint Drills


b) 2x 2x 200m 
[90 sec between reps; full recovery between sets]
 Run each rep at sub-maximal controlled effort, add each  timed pair 
to attempt a 400m training PB]
 

Sunday  

Week 22 Session

Monday a) Sprint Drills


b) 5-6x 200m @ 80%
[200m jog]

Tuesday  

Wednesday a) Sprint Drills 


b) mini circuit: 2x 6x 30/30 sec
(E.g. Press up, sit up, skydiver, dumbbell lunges, step ups, dumbbell
upright rowing)[2 min rest]
c) 12 min easy run on grass

Thursday Home-worked Mobility


Dynamic flexibility
Active static flexibility work beyond present ROM

Friday  

Saturday a) Sprint Drills


b) 3x split 400m runs:
(E.g. Pace differentials:
1st 200m @ 80%,
2nd 200m @ 85%)
[8 min]

Sunday  

Week 23 Session

Monday a) Sprint Drills


b) 3x 300m fast relaxed @ 85%
[4-5 min]

Tuesday  

Wednesday a) Sprint Drills 


b) 3-4 x 60m drive from blocks on bend 
[full recovery]
c) 4-6 x 80m fast relaxed bend runs
[slow walk back]

Thursday Home-worked Mobility


Dynamic flexibility
Active static flexibility work beyond present ROM

Friday  
Saturday a) Sprint Drills
b) 2x 2x 200m 
[90 between reps; full recovery between sets] 
Run each rep at sub-maximal controlled effort, add each  timed pair 
to attempt a 400m training PB]

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