John Smith 400m Workout
Sprint Coach John Smith from HSI recommended 400 meter training program
Sample workouts for Early Season (January – February)
Monday:
1. Warm-up one mile
2. Drills and Stretching
3. 500 – (55 second 400) Rest 12 minutes
4. 400 – 54 seconds rest 12 minutes
5. 3 x 200 meters at 28 seconds
Tuesday:
1. Warm up
2. 6 to 8 x 200 meters at 28 seconds
3. Drills
Wednesday:
1. Warm up
2. 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
3. 5 x 70 meters
Thursday:
1. Warm up
2. 3 (4 x 100) no time
Friday:
1. Warm up
2. 8 x 150 meters in 17.5 to 18.5
Saturday:
Jog and stretch
Sample workouts for Mid Season (March – April)
Monday:
1. 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
2. 3 x 200 meters in 26 seconds
Tuesday:
1. 6 x 200 meters in 25 seconds with 3 minutes R/R
2. 5 x 50 meters
Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R
Thursday:
3 (3 x 100 meters)
Friday:
Rest
Jog and stretch
Saturday:
Compete
Sample workouts for Late Season (May – June)
Monday:
1. 350 meters in 39.5 seconds
2. 3 x 200 meters in 25 seconds with 3 minutes R/R
Tuesday:
1. 7 x 100 meters
2. Drills
Wednesday:
1. 3 x 300 meters
2. Drills
Thursday:
1. 10 x 50 meters
2. Drills
Friday:
Rest
Tags: 400 meter training, 400m workout, HSI, John Smith
