400 metres Training Program

The following is an example of a 400 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

3 x 400 (80%) [3']

This means 3 repetitions of 400 metres, with each repetition to be run at 80% effort, with a 3 minute recovery between each repetition.

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

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Anaerobic Lactic capacity
5-7 x 400m (65-75%) [2']
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Anaerobic Lactic power
8-16 x 100m (75-85%) [1']
Friday Flexibility
Core stability		 Weight Training  
Saturday Flexibility &
Core stability		   Anaerobic Lactic capacity
4-6 x 500m (65-75%) [2']
Sunday Flexibility
Core stability		   Aerobic capacity
3-5 x 1600m (45-55%) [8']

Week 2

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Anaerobic Lactic capacity
4-6 x 500m (65-75%) [2']
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Anaerobic Lactic power
4-8 x 200m (75-85%) [2']
Friday Flexibility
Core stability		 Weight Training  
Saturday Flexibility &
Core stability		   Anaerobic Lactic capacity
3-5 x 600m (65-75%) [2']
Sunday Flexibility
Core stability		   Aerobic capacity
2-4 x 2000m (45-55%) [8']

Week 3

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Anaerobic Lactic capacity
3-5 x 600m (65-75%) [2']
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Anaerobic Lactic power
3-5 x 300m (75-85%) [4']
Friday Flexibility
Core stability		 Weight Training  
Saturday Flexibility &
Core stability		   Anaerobic Lactic capacity
2-4 x 700m (65-75%) [2']
Sunday Flexibility
Core stability		   Aerobic capacity
2-3 x 2400m (45-55%) [8']

Week 4

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Evaluation
Cooper test
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Evaluation
Quadrathlon
Friday Flexibility
Core stability		 Weight Training  
Saturday Flexibility &
Core stability		   Aerobic capacity
30-45 minutes fartlek
Sunday Flexibility
Core stability		 Rest Rest

Associated Pages

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

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