400 Meter Off-Season Training

Hello from 400 Flat Out- The Track and Field 400 Meter Dash Site. Since Summer is coming up, I know alot of you are looking for offseason workouts to do, particularly if you do not compete during the summer. I came across on workout that I'd like to share with you...When doing these workouts, treat it as ala carte. You can mix and match the workouts throughout the week or each week cncentrate on 2 of the workouts. Remember, the off season is for rest and recovery alsoso don't over-do it. Get some cross training in to mix up your training regiment and try to keep the running to 4-5 days per week. Also, remember to adjust these workouts to your abilities.

THRESHOLD WORKOUTS
70-75% effort. Distances from 100m - 400m, short rest (30-90 seconds), 1200m-2000m total distance. These are designed to increase your ability to finish races strong.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Cool down with 5 minutes of easy jogging. As you get in better shape, before your cool down, you should rest 6-8 minutes after the workout and do one FAST interval (either a 100 or 200).

Ø 7-10x200 meters @ 43 -55 second pace. 30 40 seconds rest between.

Ø 6-8 Hills of at least 150m. Jog down for rest.

Ø 4-6x300 meters @ 70-85 second pace. 45 seconds rest between.

Ø 3-4 x (200, 150, 100). 200 in 43-50 seconds then 30 seconds rest, 150 in 31-37 seconds with 20 seconds rest, 100 in 20-25 seconds with 15 seconds rest. Take 2 minute rest between sets.

ENDURANCE WORKOUTS
60-70% effort. Total distance should get up to 3-3.5 miles or 30 minutes. 400 runners should be up to 40 minutes. These workouts will build the base needed to benefit from the other workouts we will be doing,

Ø Easy runs: these should be done at a steady pace where you could carry on a conversation for the first half of the run. Second half you should be able to speak in single sentences.

Ø Fartlek run: as you run, change speed. Go faster for 30 seconds, slower for 30. Mix it up.

Ø On a track you could run the straights & jog the curves, do 10-12 x 300m (easy pace with 1 minute rest)

Ø When you are short on time, go out for 15 minutes where you run harder for 20 seconds and jog for 40 seconds. Repeat 15 times

INTERVAL WORKOUTS
80-95% effort. Distances from 100m – 400m, with a longer recovery than threshold runs. Total distance is 600m-1800m. These workouts will allow you to sustain a hard effort over a long period of time.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Also do some form running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.

Ø 4x100, 3x75, 2x50 1-2 min rest

Ø 2x300, 2x200, 2x100 3 min, 2 min, 1 min rest

Ø 2x200, 2x250, 1x300, 2x250, 2x200

Ø 10x100 in 10 minutes run a 100 get rest of minute to jog back before next 100 starts

Ø 8x200m with cut down rest.

Ø 60 second 400’s. (200/200 or 300/100)

SPEED WORKOUTS
90-100% effort. Distances from 50m – 300m with almost a complete recovery. Total distance from 300m – 800m. The workouts are designed to improve maximum speed.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Also do some form running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.

Ø 50m-75m accelerations

Ø 150 buildups first 50 @ 70% effort next 50 @ 85%, effort last 50 all out

Ø 3X200m, pr + 2 seconds, 6 min. rest

Ø 8x50m, 95% effort, 3 minutes rest

Ø 3-4 x 100m, 95% effort, 5 min. rest

Again, Adjust these if necessary to you own fitness level. Don't overdue it! Let me know if you have ay questions or comments. Carl-Flat Out 400-The 400 Meter dash Site.