Designing a 400m Training Program
Moderator: George Payan
Designing a 400m Training Program
Please help me design a program for training an athlete whose best 400m time last season was 64.8 seconds. I would like as much variety as possible because this athlete does not like to train using the same workouts day after day. The goal is to break 60 seconds this season. Thank you.
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
400m Training Program
If your goal is 60 seconds in the 400 meters, break the race into segments. The first 200 meters is run in 29 seconds and the second 200 meters is run in 31 seconds. The differential between the first and second 200 meters is 2 seconds. In order to run 60 seconds, the projected 200-meter best is 27.56. The differential of the first 200 meters and the 200-meter best is 1.44 seconds and your 300-meter split is 44.5.
Your goal is to work toward the projected 100 and 200-meter times. As your time improves through the season, you should be capable of running faster than 60 seconds. Work towards your goal in workouts. If your time improves, continue to work towards your goal with consistency.
Warm-up:
The first month of training, stride 50 meters and walk 50 meters and do this for 3 laps, or jog 1 mile.
The second month, stride 100 meters and walk 100 meters and do this for 3 laps, or jog 1 mile.
The third month, stride 150 meters and walk 150 meters and do this for 3-4 laps, or jog 1 mile.
The fourth month and for the rest of the season, stride 200 meters and walk 200 meters and do this for 4 laps, or jog 1 mile.
Flexibility:
Every day for 25-30 minutes after the warm-up.
Drills:
Specific drills for hip flexor development every day after flexibility.
Accelerations:
Work on ten 10-40 meter accelerations every day. Start with 10 meters one week and add 5 meters every week until 40 meters is reached. Accelerations can be done either after drills or at the end of the workout.
Sample workout for one week:
Monday
2x500
or
3x300
Tuesday
5x200
Wednesday
3x350
Thursday
1x400
1x300
1x200
6x100 strides
Friday
5x200
or
15x60
Weight training and plyometrics:
Three days a week the first two months. Two days a week after two months. In the latter part of the competitive season, weight train one day a week without plyometrics.
When weight training and other training are included in workouts, they are performed in the following order:
Warm-up
Flexibility
Drills
Accelerations
Technique
Speed
Plyometrics
Strength
Sample workouts for the 400 meters:
1 Day’s Workout:
20-60 meters, 3 to 4 repetitions, 3 to 4 sets, 80-120 meters total distance per set, 400-600 meters total distance per session
1 Day’s Workout:
100 meters, 2 to 3 repetitions, 2 to 3 sets, 100-300 meters total distance per set, 400-900 meters total distance per session
1 Day’s Workout:
150 meters, 2 to 5 repetitions, 2 to 3 sets, 300 meters total distance per set, 300-1200 meters total distance per session
1 Day’s Workout:
200 meters, 1 to 5 repetitions, 1 set, 200-1000 meters total distance per session
1 Day’s Workout:
275 meters, 1 to 5 repetitions, 1 set, 275-1375 meters total distance per session
1 Day’s Workout:
300 meters, 1 to 5 repetitions, 1 set, 300-1500 meters total distance per session
1 Day’s Workout:
350 meters, 1 to 4 repetitions, 1 set, 350-1400 meters total distance per session
1 Day’s Workout:
400 meters, 1 to 4 repetitions, 1 set, 400-1600 meters total distance per session
1 Day’s Workout:
500 meters, 1 to 4 repetitions, 1 set, 500-2000 meters total distance per session
1 Day’s Workout:
600 meters, 1 to 4 repetitions, 1 set, 600-2400 meters total distance per session
Coach Payan
www.CoachesEducation.com
Your goal is to work toward the projected 100 and 200-meter times. As your time improves through the season, you should be capable of running faster than 60 seconds. Work towards your goal in workouts. If your time improves, continue to work towards your goal with consistency.
Warm-up:
The first month of training, stride 50 meters and walk 50 meters and do this for 3 laps, or jog 1 mile.
The second month, stride 100 meters and walk 100 meters and do this for 3 laps, or jog 1 mile.
The third month, stride 150 meters and walk 150 meters and do this for 3-4 laps, or jog 1 mile.
The fourth month and for the rest of the season, stride 200 meters and walk 200 meters and do this for 4 laps, or jog 1 mile.
Flexibility:
Every day for 25-30 minutes after the warm-up.
Drills:
Specific drills for hip flexor development every day after flexibility.
Accelerations:
Work on ten 10-40 meter accelerations every day. Start with 10 meters one week and add 5 meters every week until 40 meters is reached. Accelerations can be done either after drills or at the end of the workout.
Sample workout for one week:
Monday
2x500
or
3x300
Tuesday
5x200
Wednesday
3x350
Thursday
1x400
1x300
1x200
6x100 strides
Friday
5x200
or
15x60
Weight training and plyometrics:
Three days a week the first two months. Two days a week after two months. In the latter part of the competitive season, weight train one day a week without plyometrics.
When weight training and other training are included in workouts, they are performed in the following order:
Warm-up
Flexibility
Drills
Accelerations
Technique
Speed
Plyometrics
Strength
Sample workouts for the 400 meters:
1 Day’s Workout:
20-60 meters, 3 to 4 repetitions, 3 to 4 sets, 80-120 meters total distance per set, 400-600 meters total distance per session
1 Day’s Workout:
100 meters, 2 to 3 repetitions, 2 to 3 sets, 100-300 meters total distance per set, 400-900 meters total distance per session
1 Day’s Workout:
150 meters, 2 to 5 repetitions, 2 to 3 sets, 300 meters total distance per set, 300-1200 meters total distance per session
1 Day’s Workout:
200 meters, 1 to 5 repetitions, 1 set, 200-1000 meters total distance per session
1 Day’s Workout:
275 meters, 1 to 5 repetitions, 1 set, 275-1375 meters total distance per session
1 Day’s Workout:
300 meters, 1 to 5 repetitions, 1 set, 300-1500 meters total distance per session
1 Day’s Workout:
350 meters, 1 to 4 repetitions, 1 set, 350-1400 meters total distance per session
1 Day’s Workout:
400 meters, 1 to 4 repetitions, 1 set, 400-1600 meters total distance per session
1 Day’s Workout:
500 meters, 1 to 4 repetitions, 1 set, 500-2000 meters total distance per session
1 Day’s Workout:
600 meters, 1 to 4 repetitions, 1 set, 600-2400 meters total distance per session
Coach Payan
www.CoachesEducation.com
Last edited by George Payan on Sun Apr 18, 2004 7:53 pm, edited 2 times in total.
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400 high schooler
Reps and Sets
What should the suggested times be and the difference between reps and sets?
-
George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
-
George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Rest Interval Between Reps and Sets
Distance of run
80-150 meters
2 to 5 minutes recovery between sets
8 to 10 minutes between reps
Distance of run
150-300 meters
10 to 20 minutes complete or near recovery between reps
Distance of run
300-600 meters
20 to 30 minutes complete or near recovery between reps
Coach Payan
www.CoachesEducation.com
80-150 meters
2 to 5 minutes recovery between sets
8 to 10 minutes between reps
Distance of run
150-300 meters
10 to 20 minutes complete or near recovery between reps
Distance of run
300-600 meters
20 to 30 minutes complete or near recovery between reps
Coach Payan
www.CoachesEducation.com