One More

One More
Take it easy

400 Mtr Running Practice

400 Mtr Running Practice :- 




Training and Schedule:
1: Schedule is givenout on day basis.
2: Recommend Run Practice in morning and weight training in evening.
3: Drills and others.
4: Rest and Diet is very important.
 

                                  Day:1
                        (Repetition Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: 600*2,400*3,300*4(Do not take longer rest in between these)
4: Core stretching exercise.
5: Cool down and relax.

                                     


                                  Day:2
                     (Short Distance Sprint) 
1: Warm up.
2: Stretching and flexibility exercise.
3: 200*5,100*10,60*10 sprint. Do not take longer rest in between these running.
4: Core strengthening exercise.
5: Stretching exercise and extension workout.
6: Cool down and relax.

                                   


                                 Day:3
                         (uphill/ stairs) 
1: Warm up.
2: Stretching and flex exercise.
3: 10*(uphill/ stairs)  with high knee and full hand movements.
4: Jogging backside.
5: Core strengthening exercises.
6: Cool down and relax. 

                                 


                                 Day:4
                          (Tempo Run) 
1: Warm up.
2: Stretching and flexibility exercise.
3: 800 mtr tempo run (constant speed).
4: 1200 mtr tempo run.
5: 1600 mtr tempo run.
6: Core strengthening exercise.
7: Cool down and relax.

                                 

                                 Day:5
                             (Drill Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: 400 mtr run (average run).
4: ABC,ladders,stairs,box jump,alternate side jump.
5: Core strengthening exercise.
6: Cool down and relax.


                                 

                               Day:6
                     (Event Run Day) 
1: Warm up.
2: Stretching and flexibility exercise.
3: Take time for 400 mtr event in spikes.
4: Do run again if you 100% relax.
5: Learn curves and track positions, make plan for running.
6: Work on breathing and techniques correction.
7: Core strengthening exercise.
8: Cool down and relax.

                               


                               Day:7
                              (Rest) 
1: Take rest for recovery.

                               



:- Do weight training in evening for upper body.
             
SHARE
    Blogger Comment
    Facebook Comment

0 comments:

Post a Comment