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    Swaraj Borthakur
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    400 Meter Training Schedule One for 2013

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    7 views2 pages

    400 Meter Training Schedule One For 2013

    Uploaded by

    Swaraj Borthakur

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    FIRST 4-5 WEEKS SCHEDULE

    400 METER TRAINING SCHEDULE I


    SUNDAY
    1. Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap
    200M sprint
    2. STRETCHES
    3. Drills
    4. 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
    5. 2 X 200 Meter: 75%; rest 30”
    6. 4 X 40 Meter: Quick; rest 20”

    MONDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 8 X 200 meter: 70%; rest 6’
    5. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.
    6. Exercises: BODY WEIGHT AND CORE

    TUESDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’ between 15’ at end
    5. 2 X 200 meter: Speed 80%; rest 30” between 7’ at end
    6. 4 X 40 meter: Speed 90% max; rest 30” between

    THURSDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 1 X 350 meter: speed like it’s 400M race; rest 15’
    5. 4 X 200 meter Speed 70%; rest 5’ between
    6. Exercises: CORE AND PLYOMETRICS

    FRIDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
    5. 800 meter to 1600 meter relay hand offs.
    DRILLS

    Knee to Chest 20M; Jog 30M Lunge 20M; Jog 30M


    Knee to opposite elbow Pinocchio 20M; Jog 20M
    Knee Roll to Outside Loose High Skip 30M, Jog 20M
    Frankenstein High 30M; Jpg 20M
    A-Skip 20M; Jog 30M Carioca 30M and back
    Skip with Claw 20M: Jog 30M 40M sprint X 2: Rest 20”

    STRETCHES

    LEG SWINGS IN PLACE SPIDERMAN Superman


    Lying figure 4; 2 x ea. leg(E.L.) Scorpion 5 each side
    Modified Hurdler 2 E.L. Ironman 5 each side
    Butterfly Stretch Swim: Arm and alternate leg; 10 each side
    Fire Hydrant or See Reggie Snowden or Alan
    Hurdle Alternative Eggman

    EXERCISES

    Body Weight CORE PLYOMETRICS


    25 Push Ups 20 V-Sit Up Cones: 3 reps each leg with
    40M sprint
    60 Second Plank 30 side crunch each side 20 Rocket Jumps
    20 T Push Ups 30 second boat pose 10 standing long jumps
    30 Sec. Side Plank each side 40 leg lift each leg 15 step ups each leg with 40M
    sprint
    30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5
    skips each leg; run 20M

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