This fitness template focuses on pre-season training for 400m runners.

 

It contains a variety of workouts and shows you how to put workouts together to make a training schedule that works best for you. The components of a 400m runner involve speed, strength, power, endurance running, event running, tempo endurance, and combinations of the above. These different components are used together in creating a top 400m (middle distance) runner. This is also combined with flexibility, good nutrition, sleep, stress reduction, and overall health. This template contains 2-months’ worth of workouts.

 

  • Equipment Needed: dumbbells or barbells, track or measured running area
  • Optional Equipment: bleachers, hill, resistance running band

 

Weekly Schedule Example

 

Below is an example of a training week during the pre-season. Do NOT do the following workout every week for the whole pre-season, but rather use this to guide you in your training. A good pre-season training program involves workouts at least 3 days a week with weightlifting 3 days a week. You can do running workouts up to 6 days a week as listed below.

 

Monday

  • Warm-Up: 1-mile run (on trails) and Team Warm-Up
  • Running Workout: Speed Endurance
  • Cool Down: 1-mile run (on trails)
  • Weights: see lifting schedule

 

Tuesday

  • Warm-Up: 1-mile run (on trails) and Team Warm-Up
  • Running Workout: Speed Endurance and Strength Endurance
  • Cool Down: 1-mile run (on trails)

 

Wednesday

  • Warm-Up: 1-mile run (on trails) and Team Warm-Up
  • Running Workout: Event Running and Speed
  • Cool Down: 1-mile run (on trails)
  • Weights: see lifting schedule

 

Thursday

  • Warm-Up: 1-mile run (on trails) and Team Warm-Up
  • Running Workout: Tempo Endurance
  • Cool Down: 1-mile run (on trails)

 

Friday

  • Warm-Up: 1-mile run (on trails) and Team Warm-Up
  • Running Workout: Endurance Running
  • Cool Down: 1/2-mile run (on trails)
  • Weights: see lifting schedule

 

Saturday

  • No organized workout, go on a 3-mile run or some amount of cardio that lasts approximately 30-minutes (i.e. swimming, hiking, basketball, etc.)

 

Sunday

  • Rest! (static flexibility and core workouts are okay on rest days)

    400m Pre-Season Training Program

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