I just came across a range of possible sessions that could be used by 400m
athletes or on occasions with 800m athletes

Ofcourse there are many more possible sessions. These are just a few that
people may find different than the ones they are using.
I have just selected a range of sessions to share.

General Preparation Period

-Special Endurance
3 x (300 - jog 200m -200) jog600m between sets

- Special Endurance
3 x (250-jog200-150) jog600 between sts
-Recovery activity


Later in General Prep

-Speed Endurance I
400 300 200 100 200 300 400 @ 85% with walk back recoveries


-Special Endurance
2 x 300m @90% 12-18min rest
4 x 150m @90% walk back recovery

-Special Endurance
2 x 250m @90% 12-18min rest
5 x 150m @90% walk back recovery


Early pre-competition

Stress endurance
500+100 30s between and 1lap walk between sets
400+100
300+100
200+100

Speed Endurance I
Block starts 6 x 60m
100,110,120,130 - full bend at 90%
140,150,160,180 - off bend to finish line@ 90% - all walk back recoveries

Special Endurance
1 x 400m @ 95% 6 x 120m @ 95% with full recovery

Special Endurance
2 x 350m run with first 150m fast then 50m float then 150m fast with full
recovery



Early comp phase

Rhythm
6 x 300m @85% 5, 4 , 3 , 2 , 1 min
-Weights Medium

Speed Endurance I
300m + 4 x 60m - rest 30s after 300m , walk lap between sets
200m + 4 x 60m
100m + 4 x 60m
Pre-peak


-Speed Endurance I
300m + 60, 50, 40, 30 - @ 90% rest 30s after 300m , 10-12min between sets
200m + 60, 50, 40, 30
100m + 60, 50, 40, 30


Peak

Speed Endurance I
3 x (100, 150, 180) @ 90% walk back between reps and 1 lap walk between sets


Block starts 6 x 30m
3 x (120+80+40) @ max with full recovery, turn around recovery
-Recovery activity



regards
Steve Bennett
www.oztrack.com


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