Sanya Richards-Ross 400m Training Program: Week 1

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Monday

The Clyde Hart special
Repeat 200's
8x200 in ladies 32/ guys 29-30
2 mins rest 

Tuesday 

Wednesday 

Over-distance
Clyde Hart special with SRR twist
2x 700
Add 12-15 seconds to your 400meter best and come through the 400 at that pace. 
10 mins rest

Thursday

Tempo Run
3x350 - With 3 min rest 

Saturday

30m (Walk back recovery) - 60m (Walk back recovery) - 90m (Walk back recovery) x 3 sets

All out empty the tank. Five-minute rest between sets, with a walk back between reps. 


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