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

2. Tuesday Training General Physical Preparation
Hills
Moderate volume (2600 total meters)
40”
1x600m breakdowns (32”-50”-32” total = 1:54)
sub 48”
2x300m (100m FAST “A” run + 100m FAST)
1x600m “Run to Jesus” in sub 2:00

3. Tuesday Training Special Physical Preparation
Hills
High Volume (3600 total meters)
40”
1x500m 30” + 100m light + 30”)
each 100m faster, progressive
64”
45”
28”
(50m jog + 50m sprint to the top)
2x 600m “Run to sub 2:00

4. Tuesday Training Competition Period
3x133 modeling 133 pace chart.xls
200m “back to back”
25” from standing start + 45”-1’ rest + 200m from running race effort
300m race effort
450 going through 400 in sub 50” with last strong effort
300m “in-outs”
100m fast - 100m float - 100m fast

5. Tuesday Training General Strength
General Physical Preparation (GPP)
General Strength (GS) circuits post running
Pillar, Pedestal, Waterloo, Bataan
2-4 circuits, reps/circuit
Special Physical Preparation (SPP)
GS circuits
1-3 circuits
Competition Period
Maintenance of GS
GS can be done year round