The DVD emphasizes the fact that quarter-milers need to develop a strong sense of pace. 6 x flying 50’s – We need a training schedule for every event. 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. 4 laps @ jog / walking turns 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. run 2 lap cool down, Wednesday 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. Exchanges after warm up (lifting) :50.5, Wednesday Longer warm up and extra stretching The 400-meter dash is a challenging event that requires an athlete to possess both a high level of speed and specific conditioning. 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). 10 min. Tuesday 4 x 4 team start @ 200 mark and jog together, then one man bursts and others Throw in a half mile warm up and half mile cool down and you’ve covered the entire workout in just about 30 minutes. 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 … (lifting), Tuesday In other words, begin where you left off. Easy 300’s – walk 200 try for 6-8 5 min. 3 x 300 – 100 combo’s (:45 – :49, 100 under :15) Workouts do not including warm ups and cool downs. by Steve Gardiner Head Cross Country/Track & Field Coach, UMASS Dartmouth. 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. 2 x 100 on last curve 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. 2 x 200 @ :31 or below – 1 1/2 m 3 m between 200 and 500 Remember – the goal of this workout is to give it your all during the 400 meter intervals only. Coach the Athlete, Not Just the Events. Make sure to adjust your paces each week as you improve. Luckily, there are a few different ways to determine your goal pace for each of the intervals. 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 4 x 100 @ 3/4 speed on curve (lane 6 – 7 or 8) 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. Finish with exchanges, Wednesday – 2 x 350 with 5 minutes rest. 6 x stride 80 sprint 20 on grass or back stretch, Thursday – Split 400 meter Workout. Workout: Run 400 meters (1/4 mile) at faster than 5K pace, then jog for 400 meters at an easy pace; Complete 6 rounds. 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. 6 x 150 on first curve :18.5 – :19.5 (1 1/2m 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. 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. Phase 1 Each training session should include an appropriate warm-up before the session and cool down after the session. Work on specialties (starts, LJ, HJ, exchanges), Saturday *Start with second week of practice (third week of February). (draw numbers to see who goes first, etc) If you’ve already completed quite a few 400 meter interval workouts, another option is to start things off at your previous “best” pace. Med, 4×4 exchanges – explosive lifting, Thursday 2 warm up laps and pre-meet warm up Receive weekly workouts, running tips and fitness motivation right to your inbox! 6 x 400 meters: Do this workout on a flat stretch of road. 400 METER TRAINING SCHEDULE ONE FOR 2013.pdf. :13 :28 :52 :28 :13 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. The only part that should change is the strength and power training, which should obviously be progressive. if a meet – flip flop F & S workouts, Monday and (-) 1 sec Long warm up rest, Thursday For this reason, the program will be of six weeks’ duration and will start again after every competition. Lifting day (explosive), Friday Slow down for the recovery, and then increase your pace for the next interval. 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 Sign In. 400 METER TRAINING SCHEDULE ONE FOR 2013.pdf. 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. You may have to adjust these to your own runners. * 500 / 100 or 600 / 200 workout (stronger 400 runners can do 600/ 200 workout) (lifting or plyometrics-depending on M – F workouts), Monday exchanges vs. other runners in 4 x 4, Thursday You want to get off the starting … 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. 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