Here are some examples of the types of session that
a 400m / 400m hurdler would undertake. These sessions are for an athlete in
reasonable condition who is fit enough to handle training at a reasonably intense
level. As mentionned before for a personalised training schedule with advice, please
use our interactive Online Training facility.
We have split the year into 3 sections for each type of training - conditioning,
pre-competition and competition phases.
Often pure speed session will be added to other sessions - always done before
fatigue has set in to avoid injury.
Conditioning - there is little need to do this here - the aim is to get fit
and strong and add in the speed in the forthcoming phases. It is however very
useful to do technique and drill work at this time, so you are ready for the
explosive work later on. These elements should be maintained throughout the
Pre-Competition - a session such as
4 x 40m with 5 minutes rest prior to a longer session will start to build
up speed in this phase.
Competition - here speed is essential. A Session such as
4 x 30m from blocks
3 x flying 30m (with a 20m run up)
3 x 30 overspeed work (with elastic or slightly downhill
would make a very good workout. It is important to note that this is very
intensive and good preparation over the previous months is needed to attempt
it without undue risk of injury.