Critique 400m Program

Expert Discussion Advanced Sprint Training
1

I would really appreciate any feedback I can can get on the following program for a 400m athlete. How does it look? It coincides with a short MaxS. phase.

Thanks.

Day 1 Max Velocity (Flying 20s)

Technique Drills
4 x 20m acc., Flying 20m ‘Easy’

Session
Week 1: 2 x [3 x 35m acc., Flying 20]
Week 2: 2 x [3 x 40m acc., Flying 20]
Week 3: 2 x [3 x 45m acc., Flying 20]

Plyometrics (< #20-30)

Weight Exercises Squat, OL (RDL optional)

Day 2 Tempo

3000m (10 x 300m)

Med Ball Work

Day 3 Off

Day 4 Special Endurance

Technique Drills
4 x 20m acc., Flying 20m ‘Easy’

Blocks
3 x 30m fast, faster, faster

Session
2 x [300 + 60]

Weight Exercises Bench (Bent Over Rows Optional)

Day 5 Tempo

1600m with Sit-Ups / Push-Ups ‘Emphasis on total recovery’.

Day 6 Acceleration

Mach Drills
3 x 2 x 25m

  • Med Ball Starts
  • 2- 4 x 30m starts (no blocks: fallovers, lying starts)
  • 3-4 x 60m (fast from blocks)
    full recoveries (7-10 minutes)

Plyometrics (< #20-30, possibly some pre-acceleration work)

Weight Exercises Squat, OL (RDL optional)

Day 7 Tempo

2400m (include some 200s)

Day 8 Special Endurance

Technique Drills
4 x 20m acc., Flying 20m ‘Easy’

Session
4 x 150m

Plyometrics (< #20-30)

Weight Exercises DL, Bench

Day 9 Tempo

Mach Drills
Tempo: 3000m (10 x 300m)

Med Ball
2 x 20throws (3 exercises)
3 x [4 x 25] Abs

Strength Endurance
3 x Depletion Push-Ups (90 seconds recovery)

Day 10 Off

Weights

Format: 3 x 5 or 3 x 3

Plyometrics

To be done after session before weights. Low Volume (<20-30)
Low Volume prior to acceleration session (<5-10)
Med Ball, SLJ, STJ, Hurdle Hops.

Sorry about the length - I thought the more detail the better. Thanks. :help:

2

Looks good to me, but I’m still learning about 400 training, so I’d like to see some other views. What are your rests and intensity or times for the 300 tempo session, and is this programme for pre season?

Have you tried plyos at the beginning of the session when fresh. I find they help with my speed especially acceleration, done this way. Also, after the 150 session surely your plyos will suffer.

3

300m tempo is done at 65%. Recovery=100m Walk.

Plyos in general are to be done after speed. On SE and Speed Endurance a low volume may be done pre-session or not at all. I’m not sure if plyos after SE or similar is the best.

Thanks for the Input.

4

Why would a 400m specialist need to do acceleration speed development? I would think that special endurance would be to a 400m runner what what maximum velocity is to a spritner. By the way, does improving your maximum velocity increase speed reserve for the 400m?

5

When do you do this workout?
is it gen prep or comp phase?
this was wonter prog from me (1999/2000)
MO
Horden 1+2 pas 10/14 voet 10H + 2x3x200 2’- 6’

Thu power

wed
5x100+ 2x600-500-400 4’ Horden

thi
POWER
fRI
Horden droog +2x5x100 2’-6’
sat
20 min easy run(recover)

Sun
sprint hurdles 40 meters

in may/juni i did thing like this

MO 20 min easy jog
thu 3x80 8 min rest
wed competition(400 -400h)
thi rest
fri rest
sat competition(400h)
sun 20 min easy jog

I ran 48,77 that season(still my PB)

This year ik have a new trainer and if i run faster tell you about the stuff we do now.

6

Kevin, increasing top speed does increase speed reserve. But what about increasing acceleration pace and therefore, acceleration reserve…will this lead to an energy reserve that can be used later in the race, or is this abolished if speed reserve is trained for?