400 Meter Dash

  Training Plan: This 400 meter training program was created to include detailed daily workout instruction based on the goal time/times that you decide for yourself or your athletes.  Our program will help with block starts, acceleration patterns, flight phase sprint mechanics and personalized interval training that is essential to helping you have a strong finish in every race.  Our long sprints program is designed to encompass a base training cycle and in season programming from calendar lengths of 8 up to 20 weeks in length.  Our detailed video instruction will take you step by step from warm up through cool down, showing you exactly what needs to be done in terms of proper sprint mechanics, posture, and foot strike.  This program provides a delicate balance of speed and strength to help you run fast finish strong in every race.   Trackwired: Our 400 meter training program is designed by elite coaches that have produced multiple 45 second 400 meter runners, 4x400 NCAA National Cham