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200m-400m Training Program Prescribed by Adan Suarez
200m-400m Training Program Prescribed by Adan Suarez
Goal Time: 50secs Below @400m and 23secs Below @200m (at the end of training program)
The 400 meter race requires pacing and fatigue management during the race. 400 meter training
requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have
different biomechanical and physiological mechanisms than short sprint races. In a typical race, the
highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration
occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100
meters.
Week 1: Pre-Season
Monday
Plyometrics workouts
Tuesday
Wednesday
Thursday
Friday
1x 400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Saturday
Week 2: Pre-Season
Monday
Tuesday
Wednesday
Thursday
1x500m at 75%
Friday
Plyometrics Workouts
Saturday
Monday
Tuesday
6x100m build ups with walking the curves
Wednesday
Thursday
Friday
Plyometrics Workouts
Saturday
Week 4: Mid-Season
Monday
2x 4x300m at 85-90% (46-50 seconds) with 3 minutes rest + 5 minutes rest between sets
Strength training: power (85%) and plyometrics
Tuesday
Wednesday
1x100m at 100%
Thursday
Friday
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
Monday
1 x 500m at 95%
Tuesday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest 4x100m relay exchanges
Wednesday
Thursday
Friday
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
1x150m at 95%
Week 6: Mid-Season
Monday
2x600m + 200m walk + 200m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Tuesday
Wednesday
Plyometrics Workouts
Thursday
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
Time Trial
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
Week 7: Mid-Season
Monday
2x500m + 300m walk + 300m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Plyometrics Workouts
Tuesday
1x100m at 100%
Wednesday
1x250m at 90%
Thursday
Relay exchanges
Friday
Time Trial
Saturday
Monday
Tuesday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Plyometrics and strength training (75-85%)
Wednesday
6x200m negative split last 100m at 90-95% (goal = +2 seconds) with 4 minutes rest
Thursday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Friday
Time Trial
Saturday
Monday
Tuesday
Relay exchanges
Thursday
1x300m at 75%
Relay exchanges
Friday
Time Trial
Saturday
5-8x flying 20m build up and 80m at 85% with walking 100m recovery
Monday
2x200m at 95% on the curve with blocks with 2-4 minutes rest
3x100m 95% with 2-5 minutes rest
Tuesday
Relay exchanges
Wednesday
Thursday
5-8x flying 20m build up and 60m at 85% with 2 minutes rest
Relay exchanges
Friday
Saturday