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400m Speed wks.1-4

Updated about 12 months

Season: Off-Season

Sport: Track & Field

Level: High School

Weeks: 4

Description: The speed training for off season 400m runners. The workouts consist of speed, speed-endurance and a touch of aerobic training. Each week progresses towards greater training volume and intensity.

Week 1

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 2

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 3

Day 1 - 0-10
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest

Week 4

Day 1 - 0-30
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Active Rest