Junior 400m & 300m Sprint Training

A 52 week training programme suitable for a junior level sprinter training approximately five times a week and who would be aiming to run 400m at 55.00 seconds (male) and 300m at 44.5 seconds (female). The Junior schedules are relevant to the 300m competition event for female runners..

EARLY-MID WINTER: (14 WEEKS)
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.