1. 400 Meter Training Thursday – Work Capacity to Speed Endurance
Phil Lundin
Men’s Track and Field Coach
Adam Steele
University of Minnesota Minneapolis, MN

2. 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

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

4. 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

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

6. Thursday Training Competition Period%
4-6’/reps, 10-12’/sets
1-2 x 90-95%
2’/3’/4’ rests/reps; 10-12’/sets
95%+ with 2’/reps

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