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400 Meter Training Tuesday – Work Capacity to Comp Specific

400 Meter Training Tuesday – Work Capacity to Comp Specific. Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN. Tuesday Training General Physical Preparation. Hills Moderate volume (2600 total meters) 1x200m @ 40”

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400 Meter Training Tuesday – Work Capacity to Comp Specific

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  1. 400 Meter TrainingTuesday – Work Capacity to Comp Specific Phil Lundin Men’s Track and Field Coach Adam Steele University of MinnesotaMinneapolis, MN

  2. Tuesday Training General Physical Preparation • Hills • Moderate volume (2600 total meters) • 1x200m @ 40” • 1x600m breakdowns (32”-50”-32” total = 1:54) • 1x300m @ sub 48” • 2x300m (100m FAST + 100 “A” run + 100m FAST) • 1x300m @ sub 48” • 1x600m “Run to Jesus” in sub 2:00

  3. Tuesday TrainingSpecial Physical Preparation • Hills • High Volume (3600 total meters) • 1x200m @ 40” • 1x500m (200m @ 30” + 100m light + 200m @ 30”) • 1x400m @ each 100m faster, progressive • 1x400m @ 64” • 1x300m @ 45” • 1x200m @ 28” • 1x400m @ (50m jog + 50m sprint to the top) • 2x 600m “Run to Jesus” @ sub 2:00

  4. Tuesday TrainingCompetition Period • 3x133 modeling 133 pace chart.xls • 200m “back to back” • 200m @ 25” from standing start + 45”-1’ rest + 200m from running start @ race effort • 300m fly's @ race effort • 450 going through 400 in sub 50” with last 50m @ strong effort • 300m “in-outs” • 100m fast - 100m float - 100m fast

  5. Tuesday TrainingGeneral Strength • General Physical Preparation (GPP) • General Strength (GS) circuits post running • Pillar, Pedestal, Waterloo, Bataan • 2-4 circuits, 10-15 reps/circuit • Special Physical Preparation (SPP) • GS circuits • 1-3 circuits • Competition Period • Maintenance of GS • 1-3 circuits • GS can be done year round

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