Pet Projects: 400m Training

An Idea for a 400m winter training:

400m training in the late fall/ winter

3 aerobic runs per week
e.g.
10' warmup + 5*( 1' hard, 2' easy) + 10' cooldown
10' + 15' steady pace + 10'
20-40' easy running

3 lifting sessions

4 harder run sessions
Type I: Strength
e.g. Hills

2*80m hill @ 60% for warmup
w/ 10 pushups and 10 squats after each rep and jog down recovery

2*80m @ 90% finishing, last 10-20m at 100%
w/ 10 push ups and 10 squats after each rep and walk down recovery

1*200m hill (with a cresting off in the last 50m) run first 150m @ 80% and then last 50m 100%
30 situps after bout and walk back

1*80m @ 95% finishing at 100% last 15m
10 squats and 10 pushups and walk back

1*80m @ 80%
30 situps

1*50m @ 100%
30 sit ups


Type II Speed Endurance:
e.g. 6-8x 200m w/ 100-120" recovery @ 400m goal pace + 10" so goal = 44, pace = 54 (27)
goal = 50, pace = 60 (30)

More Later