300 metres Training Program
The following is an example of a 300-metre training program (phase 1) for a senior athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
The key to running notations used
4 x 3 x 400 (80%) [3' & 8']
It means 4 sets of 3 repetitions of 400 metres, with each
repetition to be run at 80% effort, with 3 minutes 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 a cool-down after the session.
Week 1
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
Plyometrics
Medicine Ball |
General endurance
2 x 3 x 450 (80%) [3' &
8'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
|
Thursday |
Flexibility
Core stability |
|
Anaerobic quality
3 x 6 x 110 (80%) [3' &
8'] |
Friday |
Flexibility
Core stability |
Weight Training |
|
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine Ball |
Harness or tyre
3 x 3 x 30 (90%) [3' &
8'] |
Sunday |
Flexibility
Core stability |
|
|
Week 2
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
Plyometrics
Medicine Ball |
General endurance
2 x 3 x 500 (80%) [3' &
8'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
|
Thursday |
Flexibility
Core stability |
|
Anaerobic quality
3 x 6 x 130 (80%) [3' &
8'] |
Friday |
Flexibility
Core stability |
Weight Training |
|
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine Ball |
Harness or tyre
3 x 3 x 40 (90%) [3' &
8'] |
Sunday |
Flexibility
Core stability |
|
|
Week 3
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
Plyometrics
Medicine Ball |
General endurance
2 x 3 x 600 (80%) [3' &
8'] |
Wednesday |
Flexibility
Core stability |
Weight Training |
|
Thursday |
Flexibility
Core stability |
|
Anaerobic quality
3 x 6 x 150 (80%) [3' &
8'] |
Friday |
Flexibility
Core stability |
Weight Training |
|
Saturday |
Flexibility &
Core stability |
Plyometrics
Medicine Ball |
Harness or tyre
3 x 3 x 50 (90%) [3' &
8'] |
Sunday |
Flexibility
Core stability |
|
|
Week 4
Monday |
Flexibility
Core stability |
Weight
Training |
|
Tuesday |
Flexibility
Core stability |
|
Evaluation
RAST |
Wednesday |
Flexibility
Core stability |
Weight Training |
|
Thursday |
Flexibility
Core stability |
|
Evaluation
Quadrathlon |
Friday |
Flexibility
Core stability |
Weight Training |
|
Saturday |
Flexibility &
Core stability |
|
General Endurance
40 minutes fartlek |
Sunday |
Flexibility
Core stability |
|
|
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2002) 300 metres Training Program - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/sprints/tp300p1.htm [Accessed
3/8/2025]
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