Strength Endurance workouts for 400 meter sprinters are great for early season early and phase 1 training. These types of workouts include hill work, stadium steps, resistance running or treadmill high incline runs. Strength Endurance workouts involves activities that will last longer than 10 seconds in duration. Here are some examples of Strength Endurance Workouts:
a. 6x150 meter hill runs. These are to be done will full recovery between each rep. A 150 meter walk down hill to the start would be sufficient for recovery.
b. 6x60 stadium steps. A great workout because an athlete can get good footwork with this type of running too. Again, full recovery with a walk back down the steps.
c. 6-8 very light resistance running for 60-80 meters. The best would be parachute running with a 2-3 minute full recovery.
One quick note when doing hill running. Make sure you choose a hill that has a gradual incline. Hill that may be too steep will result to breaking down on sprint form and shortening of stride. You want to make sure that proper sprint mechanics are in place when running hills.
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