300 metres Training Program
The following is an example of a 300-metre training program (phase 1) for a senior athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
The key to running notations used
4 x 3 x 400 (80%) [3' & 8']
It means 4 sets of 3 repetitions of 400 metres, with each repetition to be run at 80% effort, with 3 minutes recovery between each repetition and 8 minutes recovery between each set.
For further details, see the IAAF notation for running sessions in training programs.
Phase 1
Each training session should include an appropriate warm-up before the session and a cool-down after the session.
Week 1
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 450 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 110 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 30 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 2
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 500 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 130 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 40 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 3
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 600 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 150 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 50 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 4
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Evaluation RAST |
|
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Evaluation Quadrathlon |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
General Endurance 40 minutes fartlek |
|
| Sunday | Flexibility Core stability |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2002) 300 metres Training Program - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/sprints/tp300p1.htm [Accessed