400 metres Training Program
The following is an example of a 400 metres training program (phase 2) 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
3 x 400 (80%) [3']
It means three repetitions of 400 metres, with each repetition to be
run at 80% effort, with 3 minutes of recovery between each repetition.
For further details, see the IAAF
notation for running sessions in training programs.
Phase 2
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 |
|
Anaerobic Lactic capacity
5-7 x 400m (65-75%) [2'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
Plyometrics
Medicine
Ball |
Thursday |
Flexibility
Core stability |
|
Anaerobic Alactic capacity
3-5 x 150m (85-95%) [8'] |
Friday |
Flexibility
Core stability |
Rest |
Rest |
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine
Ball |
Anaerobic Alactic power
7-10 x 40m (100%) [5'] |
Sunday |
Flexibility
Core stability |
|
Aerobic power
3-5 x 1000 (55-65%) [8'] |
Week 2
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
|
Anaerobic Lactic capacity
4-6 x 500m (65-75%) [2'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
Plyometrics
Medicine
Ball |
Thursday |
Flexibility
Core stability |
|
Anaerobic Alactic capacity
2-4 x 200m (85-95%) [8'] |
Friday |
Flexibility
Core stability |
Rest |
Rest |
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine
Ball |
Anaerobic Alactic power
4-8 x 50m (100%) [5'] |
Sunday |
Flexibility
Core stability |
|
Aerobic power
3-4 x 1200 (55-65%) [8'] |
Week 3
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
|
Anaerobic Lactic capacity
3-5 x 600m (65-75%) [2'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
Plyometrics
Medicine
Ball |
Thursday |
Flexibility
Core stability |
|
Anaerobic Alactic capacity
2-3 x 250m (85-95%) [8'] |
Friday |
Flexibility
Core stability |
Rest |
Rest |
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine
Ball |
Anaerobic Alactic power
4-6 x 60m (100%) [5'] |
Sunday |
Flexibility
Core stability |
|
Aerobic power
2-3 x 1600 (55-65%) [8'] |
Week 4
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2001) 400 metres Training Program - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/sprints/tp400p2.htm [Accessed