Week 1:

Monday
8x200 in ladies 32/ guys 29-30
2 mins rest

Tuesday
Bruce special (Functional Bodyweight Circuit II)

Wednesday
Over-distance
2x 700
Add 12-15 seconds to your 400meter best and come through the 400 at that pace.
10 mins rest

Thursday
Tempo Run
3x350 - With 3 min rest

Saturday
30m (Walk back recovery) - 60m (Walk back recovery) - 90m (Walk back recovery) x
3 sets
All out empty the tank. Five-minute rest between sets, with a walk back between
reps.

Functional Bodyweight Circuit I

III. Body Wt. Circuit B: 3sets x 30sec

Rest: 60sec (between sets2min)

A. Single Leg Squats/each

B. Push-Ups

C. Jumping Jacks

D. Single Leg RDL's

E. Bench Dips
F. Inverted Pull-Ups

G. Supermans

H. Single Leg Running/each

Functional Bodyweight Circuit II

3 Rounds/each Rest 60sec.

1. Prisoner Squats, x45sec.

A. Crunches, x30sec

2. Push-Ups, x30sec

A. Bicycle Abs, x30sec

3. Alternating Lunges (in-place) x45sec

A. Superman's, x30sec

4. Bench Dips, x30sec

A. Toe Touches, x30sec

5. Side-Lying Leg Raise

Week 2
Monday
6x200m (28.5sec)
2min rest
Tuesday
Bruce (Single Leg Traning) squat lunges, hips etc.

Wednesday
Over distance
650m x 2 (10min rest)
Thursday
Isometric Holds Core Series (stability base)

Friday
Speed
60--40's (sprint 60m, marche 40m) 4x.

Week 3
Monday
7x 200m (28sec)
2min rest
Tuesday
Bruce (Combined Functional Workouts) 4 exercices of 1 set each

Isometric Core

Functional Traning

Wednesday
Over distance
600m x 2
RI=10 min
Thursday
3x300
5 Min Rest
Get faster each one.
Friday
6x150
Build up every 50 meters to all-out in the last 50 meters.
Week 4:

Monday
3x(2x200)

Rep 1 = 32-second pace (1 min between Reps)

Rep 2 = 30-second pace
RI= 5min In between Intervals

Tuesday:

500 crunshes

Wednesday:

15min easy jog

Ice bath, yoga, pilate

Thursday:

2x700m (400 easy, pick up last 200)

10min rest

friday
2 sets of 4x120's
Focus on your forum, and breathing.

WEEK 5 Training

Monday
3x(2x200)

Rep 1 = 32-second pace (1 min between Reps)

Rep 2 = 30-second pace
RI= 5min In between Intervals
Tuesday
Bruce (Core with medicine ball) squat, russian twist etc.
Wednesday
Active Recovery Day
20 min easy run (slightly faster than last week)
Ice Bath / Massage / Yoga /Rolling
Mental Break

Thursday
Overdistance
2x500m -- With 200m pickup at the end.
Friday
8x100
Walk back

WEEK 6 Training
Monday
3x(2x200)

Rep 1 = Girls 30-second pace, Guys 28 (1 min between reps)

Rep 2 = Girls 29-28-second pace, Guys 27-26
RI= 5min In between Intervals
Tuesday
Bruce (Core)

Wednesday
Active Recovery Day
15 min easy run
Ice Bath / Massage / Yoga /Rolling
Mental Break

Thursday
Overdistance
2x600m -- All-tempo
RI=7min
Friday
60m run, 40m walk sur 400m

Core protocol

WEEK 7 Training
Monday
6x200m

Rep 1 = Girls 29-second pace, Guys 26, all-out on last rep

RI= 2min
Tuesday
Bruce (Functional Strength) single leg training, step ups, lunges, single leg rdl, (le
tout rapidement)

Wednesday
Over Distance Day
2x500m
RI= 10min

Thursday
3x300m -- Each one gets progressively faster.
RI=5min
Friday
8x100m
Walk the track first so the first 100 you do is on the curve. Then the next one starts
on the straightaway. Doing it this way you get a feel for every single part of the 400
and you get to do two laps.

WEEK 8 Training
Monday
5x200m

Ladies Pace: 28.5

Guys Pace: 25.5
RI= 2min
Tuesday
Bruce (Hip Training) 3 sets of 10 (donkey kick, fire hydrant, kick the hydrant, forward
and back knees circle,

Wednesday
Over Distance Day
2x500m (Faster Pace Than Week 7)
RI= 10min
Thursday
3x320m -- Work on distributing your speed throughout the interval.
RI=5min
Friday
Block Work
Run 30m, 60m, and 90m
Key: Be Agressive