Ya I’m starting this journel to become the best 400m runner in the state of Georgia. Ya I’ve been training for about a year then couldn’t race this past year because of eligiblity issues so now I’m back to conquer my domain. My current summer workout looks like this
Monday
Warm up, then run 10 x 100 meters at top speed with 8 minutes of walking or stretching between each sprint so that your muscles can replenish CP stores. If you have a track meet on Tuesday, run 5 x 100. Cool down.
Tuesday
Mourning time track 4 x 400 at 90 to 95 percent of your top effort (a second or two slower than the best 400 meters you are capable of running right then), with 8 minutes of walking or stretching between each 400. Try to run the last 400 a little faster than the others. Cool down. In the night time weights
Wednesday
A.M. Warm up, then run 5 x 300 meters at 90 to 95 percent effort, with 8 minutes of walking or stretching between each 300. Try to run the last 300 a little faster than the others. Cool down. P.M. weights
Thursday
Warm up, then run 1 x 100, 1 x 300 and 1 x 400, each at 90 to 95 percent of your top effort, with 8 minutes of walking or stretching between intervals. Cool down.
Friday
weights
Saturday
Rest. You deserve it.
Sunday
Run one of the following hill workouts to increase the power of your leg muscles. Find a very steep hill 50 to 75 meters long, and run 10 to 12 repeats at top speed, with 8 minutes of walking or stretching between each climb. Or find a moderate hill that’s 200 to 300 meters long, and run eight repeats: four all out and four bounding at a comfortable speed. When you bound, exaggerate your knee-lift and allow your heels to sink well below your toes when your feet hit the ground.
