
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. *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. restThursday 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 Saturday 
Monday 1 x 500 @ 1.:27 – 1:35 2 x 400 @ :68 – :74 2 min. rest 3 x 200 @ :32 – :35 Tuesday Wednesday Thursday Friday Saturday 
Monday Tuesday Wednesday Thursday Friday Saturday 
Monday Tuesday Wednesday Thursday *Friday *Saturday 
Monday Tuesday Wednesday Thursday Friday Saturday 
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 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 Friday 
Monday
4 x 200 @ :25.1 5 x 100 @ :12.1 (2m rest intervals
(lifting)
Wednesday Thursday Friday 
Monday Tuesday Wednesday Thursday Friday 
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 Wednesday Thursday Friday 
Monday 4 x 400 – 200 combo’s Rest 3 1/2 m between sets :90 sec between 400 and 200 exchanges and starts Tuesday Wednesday Thursday Friday 
ChampionshipMonday Tuesday Wednesday Thursday Friday & Saturday 