Sanya Richards-Ross 400m Training Program: Week 7

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WEEK 7 Training

Monday

6x200m

Rep 1 = Girls 29-second pace, Guys 26, all-out on last rep
RI= 2min

Tuesday

Bruce (Functional Strength) 

Wednesday

Over Distance Day 
2x500m
RI= 10min

Thursday

3x300m -- Each one gets progressively faster.
RI=5min

Friday

8x100m
Walk the track first so the first 100 you do is on the curve. Then the next one starts on the straightaway. Doing it this way you get a feel for every single part of the 400 and you get to do two laps.  

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