400 Metre Training Log

I’ve been lifting on and off for about 3 years, never really followed a program or had any consistency in my weights training though.

Wednesday Feb 1st:

  • 400m warm-up jog

  • 5 mins drills

  • Plyometrics:
    (0.76m Hurdle Bounds x 3) x 2
    (0.84m Hurdle Bounds x 3) x 5
    (0.91m Hurdle Bounds x 3) x 2

  • 20 Minutes of running over hurdles focusing on technique (progressively from 0.76m height to 0.91m height/full 400m Hurdles height)

Went to the gym after this to attempt a bit of Lower Body but I was just too tired, even technical drills take a lot of energy out of you and I hadn’t eaten since the morning and it was 7pm, managed:

Squat ATG:
10x60kg (warm-up)
5 x 80kg
4 x 100kg
3 x 100kg x 2
1 x 110kg

2nd February (gym):

Benchpress:
55kg x 10 (warmup)
70kg x 6
80kg x 3
75kg x 4
70kg x 3 (2 second pause)

DB Benchpress:
8 x 25kgs
8 x 27.5kgs x 2 (felt my shoulder going a bit on the last few reps, dislocated it about two years ago and it’s never been the same since)

Track:

  • 800m warmup
  • 5 mins drills, strides
  • 3 x 300m (45,43,43) 5 mins rest in between
  • 4 x 150m (22,21,22,23) (walkback recovery)

Literally feel exhausted at the moment, don’t think I’m eating enough due to my lecture times and training straight after :frowning: Also think I may be overtraining myself a little. One small speed session tomorrow evening and then I’ll have three days off to recover completely over the weekend :smiley:

Friday 3rd February (track/gym):
6 x 40m (170m walk recovery)
2 x 60m

DB benchpress:
27.5kgs x 8
30kgs x 8, x 8, x 6

Deadlift:
110kg x 8
130kg x 6
150kg x 4
150kg x 2

Benchpress:
60kg x 8
70kg x 5
70kg x 2 (failed 3rd rep and some guy had to help me out haha dead embarassing)

Sunday 5th February (gym):
Light aerobic work on treadmill for recovery:
10km/h : 5 minutes (warmup)
16 km/h : 6 minutes

Monday 6th February (gym):
Benchpress:
10 x 60kg (warmup)
70kg x 5, x 6, x 6, x 5
60kg x 7, x 6, x 6

DB Bicep Curl:
12 x 12.5kgs x 3

Lateral Raises, arm parallel to ground straight:
8 x 8kgs x 3

Bentover Barbell Rows:
10 x 40kg x 3

Cleans:
3 x 50kg x 3

DB Benchpress:
8 x 27.5kgs x 3

Chinups:
10 x 2
10kg (weighted) x 3, x 4, x 4, x 6

Dips (below parallel):
3 x 10


Tuesday 7th February (track):
Track was too icy so we did some runs on the road up an incline around a grass acre at my uni -
4 x 300m (incline) (200m walk recovery) - was feeling the lactic in my hamstrings by the third rep :confused:
4 x 150m (incline) (walkback recovery)

Massive headache by the end, verrry cold!

Wednesday 8th February (gym):
Squats ATG:
60kg x 10
80kg x 10
90kg x 8
100kg x 6
100kg x 8 (parallel), x 3 sets

Chinups:
15kg x 7, x 6

Deadlifts:
70kg x 10
110kg x 8
130kg x 8
150kg x 2 (legs were dead)

Thursday 9th February (track):
Legs aching a bit from squats the day before, never a good sign at the start of a track session :stuck_out_tongue: :

  • 2 x 500m (untimed but pretty fast) (15 mins rest)
  • 1 x 200m, walk 50m, then sprint 150m
  • 4 x 40m

Sunday 12th February (track/gym):
-warm up and drills

  • 10 mins of hurdle runs over various heights
  • Random hurdle bounds over (36-40inches)
  • 2 x 40m (testing out new middle distance spikes)
  • Strides over 50m

Benchpress:
10 x 60kg
6,8 x 70kg
3 x 8 @ 60kg (2 second pause)
DB 27.5kgs x 8

Squats to parallel:
10 x 60kg
8 x 80kg
8 x 100kg
8 x 110kg x 2
5 x 120kg
1 x 130kg (PB) - felt quite easy tbh! didn’t bother going higher though

Can anyone give me some advice on creatine supplementation, I’m thinking about going back on it to supplement my training and performance in the summer season, for optimal efficiency would i cycle it while training and then come off it leading up to a competition (to lose water weight) and then take a dosage on the day of competition? If so, how would I cycle it? how long before a competition would i come off it? what are the optimal doses to take for 400 metre sprinters? and how long before the actual race on the day of performance would i take a dosage and how big?

Monday 13th February:
Legs hurting from squats!
Foam roller, creatine and multi-vits came today, I’ve started loading the creatine and I’ll do some stretches and massaging with the foam roller to aid recovery for track tomorrow :slight_smile:

Tuesday 14th February (Gym/track):
Had an hour between my last lecture and training so I did some bench press and bicep curl work.

Track:
warmup, drills

  • 8 x 200m (all ~30 seconds) (90 seconds rest) - felt really good :slight_smile:

Wednesday 15th February (gym):
Really light session today.

Squats (parallel):
10 x 60kg
5 x 110kg
5 x 120kg x 2

Power Cleans:
5 x 60kg x 3

Deadlifts:
140kg x 5

Going to go for a run later.

Thursday 16th February (track):
Had a bit of spare time between last lecture and training so I did some rowing with my mate.
Rowing:
2000m : 8:46
250m : 47.6
250m : 45.0

Track:
3 x 300m (43,44,45s) (5 mins recovery)
3 x 150m (~20 seconds) (walkback recovery)
1 x 50m (100%)

Got a race this weekend in Manchester, I will definitely be running a 600m! and depending on what time I can get there for I may run a 60m sprint also for a small bit of speed work.

Aims:
600m - <1:30.00 (should smash my PB with all the training I’ve done since the New Year, but I don’t want to speak too soon :P)
60m - <7.85 (done minimal amounts of speed work so far this winter, anything below 7.85 and I would be really happy :D)

Sunday 19th February (competition):

60m - decided to give it a crack to see where my speed was at, terrible start out of the blocks and I pretty much gave up after 50m, worst time I’ve ran in 2 years and I’ve only done athletics for 3! haha - 8.05

600m - Bit demoralised after the appauling 60m but I felt I had the training behind me over the past two months to bang out a good 600m. I set off on the inside lane with a fast first 50m and tried to run the race from infront, paced it waay too slow as there was noone else in my race pressuring me for the first two laps. Went through in 30 seconds for the first 200m and 60 for the 400m, tied up in the last 50m and two people passed me and I ran a poor 1:33.0 :frowning: Not a good day.

Tuesday 21st february (gym and track):

Deadlift:
10 x 70kg
5 x 100kg
5 x 140kg
1 x 160kg
1 x 180kg (=PB)

DB Benchpress:
27.5kgs x 8
32.5kgs x 8 x 3
35kgs x 5

Squat:
Bar x 10
70kg x 8
110kg x 8

Track:
Warmup (800m and stretching)
20 mins of drills
5 x 20m x 2 (3 mins rest between sets, walkback between reps)
2 x 500m (5 mins rest) - 79,83 (felt pretty easy! fitness is showing :))

I was a bit demoralised after the poor performances on the weekend but a good session today and my confidence is back, as I’m moving up to longer distances now and in the summer I’m going to focus entirely on 400m/400m hurdles and throw in a few 800ms for a laugh, I won’t be doing any more 60m sprints or anything, there would be no point.
Benchpress also seems to be progressing well now, finally! I’d like to achieve a 410kg+ total by the end of March hopefully.

Aims:
Squat: 140kg (currect PB - 120 below parallel)
Deadlift: 190kg (current PB - 180)
Benchpress: 95/100kg (current PB - 80 x 5, never maxed)

Total Aim: 430kg

22nd February:
Light treadmill work -
18km/h for 2 minutes
13km/h for 5 minutes
18km/h for 2 minutes
rest
18km/h for 2 minutes 10 seconds

100m row - 18.5 seconds

I want to work up to 22km/h on the treadmill for 2 minutes 10 seconds, which would cover a distance of 800m but my uni treadmill only goes up to 18km/h so I’ll have to increase the incline and then when I go home for easter/summer I will up the speed to 22km/h cause my gym at home goes up to that :slight_smile:

23rd february:
Squat:
20kg x 20 (warmup)
90kg x 8
110kg x 8
120kg x 8 x 3
60kg x 40 (quarter squats)

DB Benchpress:
35kgs x 8
35kgs x 5

Chinups:
15kg x 6 x 3

Track -
8 x 100m (300m walk recovery)

How long does your competitive season run? I’m almost done with indoor season but it seems like you’ve only had one meet so far.

Indoors are normally from the end of november until the beginning of march but I haven’t really done a full indoor season this year, I’ve just done a couple of meets to help my training really. I’m just training for 400metres outdoors, that’s my main priority :slight_smile: Outdoors will range from April-Septemberish. What events do you do?

Friday 24th February (track):
Went out last night for the first time in a month, so I was feeling a bit rough to say the least…haha!
4 x 10m
2 x 20m
30m, 40m, 50m, 60m, 70m, 80m, 90m, 80m, 70m, 60m, 50m.

Really trying to work on my speed as my 60m time is shocking at the moment!