



John Raffensperger Iowa City HS, Iowa City, Iowa
Teams won 10 Iowa State Championships
400 Workouts Times are general. You may have to adjust these to your own runners.
Weather of course enters into the early workouts.
We usually work through all indoor meets (4 or 5) and maybe the first week of April.
*Start with second week of practice (third week of February)
*First week is general conditioning. We work everyone together.
I’m not including warm ups and cool downs.



Monday
All sprinters together (100400)
6 x 250 @ :30 – :44 two min. rest (plyometrics)Tuesday
15 – 17 min. run
(heavy lifting)
Wednesday
400 men: 10 x 300 @ :48 – :56 2 1/2 min. rest
Thursday
All sprinters: 2 x 100 / 200 / 300 / 200 / 100
walk interval
:13 :28 :52 :28 :13
5 min. rest then 1 x 500 @ 3/4 speed
(lifting – explosive day)
Friday
10 min. run 1 x 400 – 300 – 200 – 300 – 400 any speed, :90 rest
(plyometrics)
Saturday
10 min. run
3 x jog 400 – walk 200 – stride 200 – walk – 200 ladder
10 x 100 pickups on straight – walk turns 

Monday
1 x 500 @ 1.:27 – 1:35
2 x 400 @ :68 – :74 2 min. rest
3 x 200 @ :32 – :35
Tuesday
6 x 100 @ 3/4 speed – walk interval
3 x 200 @ 3/4 speed – walk interval
baton trains for 3 laps (34 to a group)
6 x flying 50’s –
(heavy lifting day)
Wednesday
Easy 300’s – walk 200 try for 68
(plyometrics)
Thursday
3 x 300 – 100 combo’s :45 – :49 walk 100 then full speed 100
Lifting day (explosive)
Friday
8 x 150 @ :21.5 – :24.5 2 min. rest
Work on specialties (starts, LJ, HJ, exchanges)
Saturday
Long run 15 – 20 min.
600 – 400 – 200 – 100 ladder @ 3/4 speed
stride straights and walk curve (3 laps)
(lifting or plyometricsdepending on M – F workouts)


Monday
8 x 300 @ :47 – :50 2 m (2 sets of 4, 5 min. between sets)
Tuesday
8 x 150 and lots of exchanges
(lifting)
Wednesday
300 / 200 / 150 / 100 ladder (or) possible time trial first
Thursday
* 500 – 100 workout (extra warm up and cool down)
• Top effort 500, rest :45 and top effort 100
20 min. rest / walk / recover and repeat
Friday
Specialty day after 8 – 10 flying 50’s
(plyometrics)
Saturday
off


Monday
3 x 300 @ :52 or below – 2 m 5 m between 300 and 200’s
2 x 200 @ :31 or below – 1 1/2 m 3 m between 200 and 500
1 x 500 @ best effort
10 – 15 strides up gradual hill
(lifting)
Tuesday
Exchanges after warm up
5 laps sprint curve and slow jog straight (keep moving)
10 x flying 40’s
4 laps @ jog / walking turns
(plyometrics)
Wednesday
3 x 300 – 100 combo’s (:45 – :49, 100 under :15)
Lifting day
Thursday
10 x 150 @ :20.5 0 :22.5 2 sets of 5 5m between sets
Long cool down and 4 x 4 exchanges
*Friday
Ladder day 3 x 300 (2m) 200 (2m) 100 (:90)
(lifting day)
*Saturday
if a meet – flip flop F & S workouts


Monday
* 500 / 100 or 600 / 200 workout (stronger 400 runners can do 600/ 200 workout)
• see week # 4 for details (600 +200 = 800 personal best)
Tuesday
1 x 250 (3m) 4 x 150 (1m) rest 7 min. and full speed 100 –
Finish with flying 50’s
(lifting)
Wednesday
3 x 300 – 100 combo’s (:45 – :49, 100 under :15)
Thursday
3 x 100 @ :13 (2m) 3 x 200 @ :28 – :29 (2m) 2 x 250 @ :36 – :38
Finish with exchanges
Friday
Meet day
Saturday
Easy running


Monday
Sprint ladders
1 x 300 @ (:39 – :45) 3 x 150 @ (:21 – :23) 6 x 100 @ (:12 – :14) 1m rest intervals
4 x 4, 4 x 2, 4 x 1 exchanges
Tuesday
Meet Day
Wednesday
Long warm up and extra stretching
4 x 150 @ 3/4 speed 4 easy laps
(heavy lifting day)
Thursday
4 x 100 @ :12.5 – :13.8 (:90 rest)
2 x 200 @ :25.0 – :28.9 (2 m rest)
5 x 75 sprint from blocks and 4 x 2, 4 x 4 exchanges


Monday
4 x 200 @ :25.1 5 x 100 @ :12.1 (2m rest intervals
(lifting)
Tuesday
3 x 600 @ 1;35 – 1;38 (4m rest)
Wednesday
Ladder 3 x 100 – 200 – 250 @ :12.5 – :26.0 – :33.7 (23m)
Med, 4×4 exchanges – explosive lifting
Thursday
Easy warm up and finish with 810 flying 50’s,
good cool down and more exchanges
Friday
Meet Day


Monday
3 x 300 @ :39 – :42 1 x 500 @ 1:15 – 1:18 (4m rest)
Tuesday
4 x 100 / 150 @ :12.5 / :19.1 (2m rest)
(lifting) :50.5
Wednesday
5 x 300 @ :41.5 (23 m rest) workout
Thursday
8 x 150 @ :20.2 (12m rest) – exchanges –
(lifting)
Friday
Meet 

Monday
4 – 5 x 300 @ selected times *
* examples: :49.4 runner – runs @ :41.3 (3m rest)
:50.0 runner – runs @41.9 (3m rest)
:52.0 runner – runs @ :43.5 (3m rest)
Tuesday
Long warm up
6 x 200 alternate even paces (+) 1 sec. and () 1 sec
example: :50.0 @ :26 and :24 (negative split drill)
Wednesday
4 x 200 / med / 4 x 400 exchanges before workout
3 x 150 @ :20 – :22 2m rest
4 x 100 @ 3/4 speed on curve (lane 6 – 7 or 8)
1 x 300 @ :38 – :40
6 x stride 80 sprint 20 on grass or back stretch
Thursday
Lots of exchanges with Friday line up
Starts for everyone who starts a relay or open 200 / 400
4 x sprint curve and walk straights
10 x flying 40’s and extra cool down
Friday
Meet Day


Monday
4 x 400 – 200 combo’s Rest 3 1/2 m between sets
:90 sec between 400 and 200 exchanges and starts
Tuesday
Possible meet for some
Others – 2 x 250 @ race pace (3m rest)
(explosive lifting)
Wednesday
Longer warm up and extra stretching
2 laps striding straight and walk curves
6 x 120 – stride 60 sprint 60 = 120
4 x 2, med and 4 x 400 exchanges
10 x flying 50’s – finish with 3/4 speed 250
Thursday
Longer warm up
8 x 100 strides 1 x 300 medium
open 200 & 400 – starts from blocks on curve
full speed 4 x 2, 4 x 4, med exchanges
4 x 4 team start @ 200 mark and jog together, then one man bursts and others
follow (150) (do this until each man has his chance)
Friday
Meet Day


Championship
Monday
6 x 150 on first curve :18.5 – :19.5 (1 1/2m rest)
4 x 100 last curve :12.3 – :12.9 (1m)
4 x 200 / med / 4 x 400 exchanges – if you start relay – 5 x 40 from blocks
runners 2, 3, 4, 5 x 40 standing start
2 laps cool down
Tuesday
2 warm up laps and premeet warm up
3 x 150 on first curve
2 x 100 on last curve
2 quality exchanges @ location and lanes you will have at State
2 lap cool down
Wednesday
2 laps warm up and premeet warm up
3 x jog / stride 250 – 300 then burst to finish (take turns)
(draw numbers to see who goes first, etc)
exchanges vs. other runners in 4 x 4
Thursday
Long warm up – flying 50’s relaxed but sprint
Friday & Saturday
Championship
