400 metres Training Program

The following is an example of a 400 metre training program (phase 2) 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 2

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		 Weight Training Plyometrics
Medicine Ball
Thursday Flexibility
Core stability		   Anaerobic Alactic capacity
3-5 x 150m (85-95%) [8']
Friday Flexibility
Core stability		 Rest Rest
Saturday Flexibility &
Core stability		 Plyometrics
Medicine Ball		 Anaerobic Alactic power
7-10 x 40m (100%) [5']
Sunday Flexibility
Core stability		   Aerobic power
3-5 x 1000 (55-65%) [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		 Weight Training Plyometrics
Medicine Ball
Thursday Flexibility
Core stability		   Anaerobic Alactic capacity
2-4 x 200m (85-95%) [8']
Friday Flexibility
Core stability		 Rest Rest
Saturday Flexibility &
Core stability		 Plyometrics
Medicine Ball		 Anaerobic Alactic power
4-8 x 50m (100%) [5']
Sunday Flexibility
Core stability		   Aerobic power
3-4 x 1200 (55-65%) [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		 Weight Training Plyometrics
Medicine Ball
Thursday Flexibility
Core stability		   Anaerobic Alactic capacity
2-3 x 250m (85-95%) [8']
Friday Flexibility
Core stability		 Rest Rest
Saturday Flexibility &
Core stability		 Plyometrics
Medicine Ball		 Anaerobic Alactic power
4-6 x 60m (100%) [5']
Sunday Flexibility
Core stability		   Aerobic power
2-3 x 1600 (55-65%) [8']

Week 4

Monday Flexibility
Core stability		 Weight Training  
Tuesday Flexibility
Core stability		   Evaluation
600m time trial
Wednesday Flexibility
Core stability		 Rest Rest
Thursday Flexibility
Core stability		   Evaluation
300m and 150m time trials
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, ISBN 0 85134 082 2
  • Sprinting and Hurdling, P. Warden, ISBN 1 85223 299 4
  • How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2