300 metres Training Program

The following is an example of a 300 metre training program (phase 1) for a senior athlete. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to running notations used

4 x 3 x 400 (80%) [3' & 8']

This means 4 sets of 3 repetitions of 400 metres, with each repetition to be run at 80% effort, with a 3 minute recovery between each repetition and 8 minutes recovery between each set.

For further details, see the IAAF notation for running sessions in training programs.

Phase 1

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Week 2

Week 3

Week 4

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Sprint Technique
• Sprint Photo Sequence
• Sprint Warm up Drills
• Sprint Starts
• Setting up the Starting Blocks
• Sprint Relay
• 100 metres Training
• 200 metres Training
• 300 metres Training
• 400 metres Training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Sprints and Relays, F. W. Dick
• Sprinting and Hurdling, P. Warden
• How to Teach Track Events, M. Arnold