Intermediate 400m Sprint Training

A 52 week training programme suitable for an intermediate level sprinter training approximately five times a week and who would be aiming to run 400m at 52.5 seconds (male) and 300m at 43.00 seconds (female)

Objectives and methodology: to develop aerobic capacity via light fartlek or steady continuous runs and relaxed repetition running; to  improve muscular endurance via circuit training; to progress limb speed and coordination via sprint drills; to increase range of mobility (ROM) via a once-weekly home-worked flexibility routine.

SPECIFIC CONDITIONING (6 WEEKS)

Objectives and methodology:  to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular strength and  endurance via circuit training inc. free weight exercises; to develop specific sprinting and event skills via bend running, block start rehearsal and  rhythm runs; to increase range of mobility (ROM) via twice-weekly home-worked flexibility routine

PRE-COMPETITION (3 WEEKS):

 

Objectives and methodology: to develop speed and pace judgement through differential runs and fast relaxed repetition running ; to maintain strength endurance levels with reduced volume in mini-circuit training sessions; to improve event specific skills  via block start rehearsal and bend running; to develop competitive ability through time-recorded split runs; to increase range of mobility (ROM) via once-weekly home-worked flexibility routine

GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)

The objectives and methodology of this phase represent a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER); to develop elastic strength and special strength levels through low-medium intensity plyometric exercises and medicine ball resistance exercises.

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (200m- 400m); to develop specific sprinting and event skills via bend running and rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop starting ability through block rehearsal units; to increase range of mobility (ROM) via a once--weekly home-worked flexibility routine.

REGENERATION/ LATE COMPETITION (7 Weeks) 

Objectives and methodology: This phase represents an extension of the previous phase with reduced volume, increased but controlled effort in all runs and further timed trials as a  reliable indication of  increasing pace judgement and speed endurance status, with relaxed recovery runs on grass to regenerate a sound aerobic base in a relaxed training environment; to develop ROM with a once-weekly home-worked flexibility routine.