Junior 400m Sprint - Early to Mid Summer

COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

Objectives and methodology: to  develop competitive ability through occasional
competition or regular Timed trials (200m- 400m); to develop specific sprinting and event
skills via bend running and rhythm runs; to maintain aerobic capacity through relaxed
recovery runs and strides on grass; to develop starting ability through block rehearsal
units; to increase range of mobility (ROM) via a once--weekly home-worked flexibility
routine
Week 34

  Session

Monday  

Tuesday a) Sprint Drills

b) 3x 250m @ 85%
fast relaxed effort
[8 min]

Wednesday  

Thursday a) Sprint Drills 

b) 2-3 x 60m drive from blocks on bend 
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday  

Saturday a) Sprint Drills

b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday  

Week 35 Session

Monday  

a) Sprint Drills a) Sprint Drills

b) 3x 250m @ 85%
b) 3x 250m @ 85%
fast relaxed effort
fast relaxed effort
 [8 min] [8 min]

Wednesday  

Thursday a) Sprint Drills

b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday  

Saturday a) Sprint Drills

b) 3x split-pace 300m runs;
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
[8 min]

Sunday  

Week 36 Session

Monday  

Tuesday a) Sprint Drills

b) 2x 350m fast relaxed effort @ 85% 
[8 min]

Wednesday  

Thursday 10- 12 min easy run on grass

Friday  

Saturday a) Sprint Drills

b) 2x 2x 200m 
[90 sec between reps; full recovery between sets] 
Run each rep at sub-maximal effort, add each  timed pair  to attempt
a 400m training PB]
 

Sunday  

 
 Week 37 Session

Monday  

Tuesday a) Sprint Drills

b) 2x 350m fast relaxed effort @ 85%
[8 min]

Wednesday  

Thursday a) Sprint Drills 

b) 2-3 x 60m drive from blocks on bend 
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday  

Saturday a) Sprint Drills

b)1x 200m Timed Trial
[full recovery]
c) 1x 400m Timed Trial

Sunday  

Week 38 Session

Monday  

Tuesday a) Sprint Drills

b) 1x 150m, 250m, 300m, 250m, 150m fast relaxed effort
[slow walk back]

Wednesday  

Thursday a) Sprint Drills

b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday  

Saturday a) Sprint Drills

b) 4-6 x 150m  rhythm runs
 (50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday  

Week 39 Session

Monday  

Tuesday a) Sprint Drills

b) 1x 150m, 250m, 300m, 250m, 150m
fast relaxed effort
[slow walk back]

Wednesday  

Thursday 10- 12 min easy run on grass

Friday  

Saturday a) Sprint Drills

b) 3x split-pace 300m runs:
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
[8 min]

Sunday  

Week 40 Session

Monday  

Tuesday a) Sprint Drills

b) 2x 350m fast relaxed effort @ 85%
[8 min]

Wednesday  

Thursday a) Sprint Drills 

b) 2-3 x 60m drive from blocks on bend 
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
 [slow walk back]

Friday  

Saturday a) Sprint Drills

b) 2x 2x 200m 
[90 sec between reps; full recovery between sets] 
Run each rep at sub-maximal effort, add each  timed pair  to attempt
 a 400m training PB]

Sunday  

Week 41 Session

Monday  

Tuesday a) Sprint Drills

b) 2x 350m fast relaxed effort
@ 85%
[8 min]

Wednesday  

Thursday a) Sprint Drills

b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday  

Saturday a) Sprint Drills

b) 1x 400m @ 85%
Focus on good technique
[full recovery]
c) 1x 400m Timed Trial

Sunday  

Week 42 Session

Monday  

Tuesday a) Sprint Drills

 b) 1x 300m @ 85%
[full recovery]
c) 2x 150m @ sub max effort
4 min between, then full recovery]
d) 1x 300m @ 85%

Wednesday  

Thursday 10- 12 min easy run on grass

Friday  

Saturday a) Sprint Drills 

b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Sunday  

Week 43 Session

Monday  

Tuesday a) Sprint Drills

b) 1x 300m @ 85%
[full recovery]
c) 2x 150m @ sub max effort 4 min between, then full recovery]
d) 1x 300m @ 85%

Wednesday  

Thursday a) Sprint Drills 

b) 2-3 x 60m drive from blocks on bend 
[full recovery]
c) 3-4 x 80m fast relaxed bend runs
[slow walk back]

Friday  

Saturday a) Sprint Drills

b) 3x split-pace 300m runs:
(E.g. Pace differentials:
1st 150m @ 80%,
2nd 150m @ 85%)
 [8 min]

Sunday  

Week 44 Session

Monday  

Tuesday a) Sprint Drills

b) 3x 250m 
fast relaxed effort @ 85%
[8 min]

Wednesday  

Thursday a) Sprint Drills

b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 4-6 relaxed strides  on grass 80- 120m

Friday  

Saturday a) Sprint Drills

b) 2x 2x 200m 
[90 sec between reps; full recovery between sets] 
Run each rep at sub-maximal effort, add each  timed pair  to attempt
a 400m training PB]

Sunday  

Week 45 Session

Monday  

Tuesday a) Sprint Drills

b) 3x 250m fast relaxed effort @ 85%
[8 min]

Wednesday  

Thursday 10- 12 min easy run on grass

Friday  

Saturday a) Sprint Drills

b) 1x 400m @ 85%
Focus on good technique
[full recovery]
c)1x 400m Timed Trial

Sunday