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400 metres Training Program

The following is an example of a 400-metre 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

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Evaluation
600m time trial
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Evaluation
300m and 150m time trials
Friday Flexibility
Core stability		 Weight Training  
Saturday Flexibility &
Core stability		   Aerobic capacity
30-45 minutes fartlek
Sunday Flexibility
Core stability		 Rest Rest

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