Training phases for 400M

Hey sprinters. I’ve been reading (and still reading) the long lactate threshold thread. I just finished the summer meets as a beginner (PR is 59.07). Previously, was a middle-distance runner. Next meets are in January. My goal is to get my time down to 55. Given I have about 5 months, how would I break this up into phases? And what would be a typical work-out in each phase? Any guidance is greatly appreciated.

Mike

So about 20 weeks or so to get ready- as a beginner, you need a longer GPP, so you might try 10wk GPP and 10 wk SPP

What would be a typical work-out for each phase? Is GPP more like 400s/500s whereas SPP is more like pure speed stuff (150s,200s,300s). Then, again, I’ve also read about the simultaneous approach…always working on speed.

Look at the online store, they have sample 7 week gpp workouts and 12 wk spp workouts.

Read through this thread:
http://www.charliefrancis.com/community/showthread.php?t=7593

LOL, Chupacabras. You are cruel. That’s gonna take him two weeks. :smiley: