400 Meter Training Thursday – Work Capacity to Speed Endurance Phil Lundin Men’s Track and Field Coach Adam Steele University of Minnesota Minneapolis, MN

Thursday Training General Physical Preparation Tempo (Extensive/Intensive) 600m breakdowns 200m (30 sec) + 200m (45 sec) + 200m (30 sec) continuous. Start with 2-3 reps, work up to 6 reps 6-8 minutes rest/reps

Thursday Training Special Physical Preparation Tempo - Intensive 600m breakdown (30”-45”-30”) 6-8 minutes rest 3x200m @ 30-28-26 with 1’/2’/reps *28-26-24 for more talented athletes 1-3 sets with 10’-12’ between sets

Thursday Training Special Physical Preparation 600m breakdown at higher tempo 28”-45”-28” total time = 1:41 OR 26”-45”-26” total time = 1:37 1-3 reps with 10’-12’/reps More for 600m preparation indoors

Thursday Training Special Physical Preparation ASSE/GSSE 3x4x80m 1-2’/reps 8’/sets Set #1 @ 9.2-9.4 Set #2 @ 9.0-9.2 Set #3 @ 8.8-9.0 Hand times, start watch first step over line Last rep open it up…..

Thursday Training Competition Period 1-2x3x150m @ 90-95% 4-6’/reps, 10-12’/sets 1-2 x 80-100-120-150 @ 90-95% 2’/3’/4’ rests/reps; 10-12’/sets 6x80m @ 95%+ with 2’/reps

Thursday Training General Strength General Physical Preparation 2-4 circuits Special Physical Preparation 1-3 circuits Competition Period 0-2 circuits