Intermediate 400m Sprint Training

A 52 week training programme suitable for an intermediate level sprinter training approximately five times as 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.