Sanya Richards-Ross is the fastest American woman in history at 400 meters. She became the first American woman in 28 years -- and only the second in history -- to be crowned Olympic Champion over 400m at the 2012 Games in London. Surging past her competitors in the last 50 meters of the race, Richards-Ross claimed her crown as 400m queen in dramatic fashion.
The London Games also set the stage for Sanya to become the second most decorated female track and field Olympians of all time. By winning her fourth gold medal after anchoring the 4x400m relay team to gold for the third consecutive time, Sanya firmly solidified her place in sports history.
With help from coach Bruce Johnson, the director of performance for Helix Elite Performance, Richards-Ross has come up with a nine-week training for athletes looking to excel in the 400m dash. Check out week three of the plan in the links below.