COLLEGE TRACK AND FIELD TRAINING – TRAIN LIKE A TOP LEVEL NCAA 200m-400m RUNNER

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Below you will find the actual training schedule from mid-December of a 200m - 400m college male who ended up running 20.96 and 45.67 in the Spring. 

Monday

AM – Weights                                                    PM – 2 sets of 200-400-200-200 with 90 seconds. rest / 8 minutes between sets

Set 1: 30.7-63.7-31.3-30.8 / Set 2: 30.3-61-31.4-29.3

Tuesday

10 x Stadiums .                                                 4 DBL Leg Hops .                                             5 Ramps                                                           4 Skips

Wednesday

Hurdle Walkovers

Thursday

AM – Weights .                                                  PM - Bounding

Friday

Speed Improvement – Hurdles, Sleds, High Knees

6 x 200 with 90 seconds rest

32.1-30.6-30.9-29.6-28.0-27.1

Saturday

AM – 8 x 250m Hills

Sunday

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