1-Month Olympic-Inspired 400m Speed Training Plan
WEEKLY SCHEDULE OVERVIEW
| Day | Focus Area |
| ------------- | ----------------------------------------- |
| Monday | Sprint Endurance + Dumbbell Strength |
| Tuesday | Acceleration + Core Stability |
| Wednesday | Speed Endurance + Mobility |
| Thursday | Power + Plyometrics + Dumbbells |
| Friday | Sprint Mechanics + Drills + Dumbbell HIIT |
| Saturday | Lactate Tolerance + Mobility Stretch |
| Sunday | Rest / Active Recovery |
OUTDOOR TRACK TRAINING
Daily Warmup (All Track Days)
- A-skips - 2x20m
- B-skips - 2x20m
- High Knees - 3x20m
- Butt Kicks - 3x20m
- Bounding - 2x30m
Monday - Sprint Endurance
- 4x150m @90% effort, walk back rest
- 3x300m @80-85%, 3 min rest
Tuesday - Acceleration
- 6x30m sprints from blocks or 3-point start
- 3x60m hill sprints
- Core: Plank hold (3x1min), Side plank (2x30s/side)
Wednesday - Speed Endurance
- 2x350m @90% max effort (5 min rest)
- 3x200m at race pace
1-Month Olympic-Inspired 400m Speed Training Plan
Friday - Sprint Technique
- Flying 20s (5x build-up 30m + 20m max)
- 3x100m focusing on relaxed sprinting
- 3x starts from blocks
Saturday - Lactate Tolerance
- 2x500m @ 90-95% effort
- 3x300m @ race pace
INDOOR DUMBBELL / HOME WORKOUTS
Monday - Strength (Full-Body)
- Goblet Squat - 3x10
- Dumbbell Deadlift - 3x10
- Bulgarian Split Squats - 3x8 each leg
- Dumbbell Push Press - 3x8
- Bent-over Row - 3x10
Thursday - Power & Plyometrics
- Dumbbell Jump Squats - 3x6
- Dumbbell Swings - 3x10
- Plyometric Lunges - 3x10 (no dumbbells)
- Push-up to Dumbbell Row - 3x8
- Single-Leg Calf Raises - 3x15/leg
Friday - HIIT Dumbbell Conditioning
(30s each x 3 rounds, 1 min rest between rounds)
- Dumbbell Snatch (Alt arms)
- Jumping Lunges
- High Knees
- Dumbbell Squat Press
1-Month Olympic-Inspired 400m Speed Training Plan
- Mountain Climbers
Core (2x/week)
- Russian Twists - 3x30s
- V-Ups - 3x15
- Plank Shoulder Taps - 3x30s
- Superman Holds - 3x30s
PROGRESSION GUIDANCE
| Week | Focus | Adjustment |
| ---- | ------------------------ | -------------------------------------- |
|1 | Technique & Endurance | Lower intensity, longer rest |
|2 | Speed + Power | Slightly faster reps, add plyometrics |
|3 | Specific Race Simulation | Add 95% effort sprints and more 300s |
|4 | Taper + Quality Reps | Cut volume by 50%, keep intensity HIGH |
MOBILITY & RECOVERY
(Wednesday & Saturday)
- Focus on: Hip flexors, hamstrings, calves, glutes
- Foam rolling, PNF stretching (contract-relax), and band work
