Intermediate 400m Sprint Training

Below is an example of a sprint training programme which might be done by an intermediate athlete training 4 times a week. It should be stressed that young athletes should be encouraged not to specialise too early and try a variety of events and training methods.

This is for athletes wanting to achieve times of 52.5 seconds (male) for the 400m and 43.00 seconds (female) for the 300m.

These Intermediate schedules are relevant to the 300m competition event for female runners.

Weeks 1 to 14 - Phase 1 - Early to Mid Winter

Weeks 15 to 20 - Phase 2 - Late Winter

Weeks 21 to 23 - Phase 3 - Early Spring

Weeks 24 to 33 - Phase 4 - Mid to Late Spring

Weeks 34 to 45 - Phase 5 - Early to Mid Summer

Weeks 46 - 52 - Phase 6 - Mid to Late Summer

Learn More About:

Track and Field Coaching

Other Related Areas:

Sprints