400 Meter Training

The 400m is all about speed and the ability to run at over 90% of maximun speed for the duraction of the race.this involves building a level of tolarance to raise the lactate levels in the blood stream[produced by working at alevel too high to adequately re-oxygenate the blood]
Here are the types of programe that the 400m would undertake.These session are for athletes in reasonable condition who is fit enough to handle training at a reasonably intese level.

Mondays-warm-up 1 mile
-Flexibilty exercises
-6x300m with 4 minute recovery.the last 2 really fast
-4x200m/fast walk 200m
-8x100m/rest 3 mins
-weight

Tesdays-warm-up. 1 mile
-Flexibility exercises
-1x450m/resr 15 mins
-3x200m/rest 3 mins

Wednesdays-warm-up i mile
-Flexibilty exercises
-1x320m[Quality run]/rest15 mins
-3x200m/rest walk 200
-8x80m meters short hill speed fast/rest walk back
-weight

Thursdays-warm- up 1 mile
-Flexibilty exercises
-3 sets speed makers speed fast/restjog
[50 meters all out sprints-50 meters swing down-50 meters jog-repeat untill 4 all ou
t sprints are done]3 mins rest

Fridays-warm-up 1 mile
-Flexibilty exercises
-2x200m speed 26 seconds/rest walk back 200