Im looking to start a training log on my 400m training throughout this winter and following up to the outdoor track season. I am 16 years old and i started sprint training 3 months ago, ive ran indoors in december and found that my times are strange.
I ran:
60m - 7.98
200m - 25.85
300m - 39.68
400m - 56.64
I want to hopefully get 52.xx seconds in the outdoor season next year and i was wondering if anyone could tell me what i need to work on most (eg. explosive speed, muscular endurance etc.) based on my PBs.
Chad Wesley Smith has given be a basic template to follow- got me running 4 times a week and lifting 2/3 times a week. Gonna start that Sunday/Monday and time start ripping shit up!
Hope you’ve been killing it. Whens your next meet?
Saturday 13th November: (gym)
3x8 DB Press - 32kg
4x 5 reps Squats 60kg, 70kg, 80kg, 90kg - building up
Smith Machine Bench Press - 3x8 - 80kg
Bicep Curls 30kg - 3x8
Lateral rows - 55kg - 3x8
Monday 15th November: (track)
skills and drills
4 sets of 4 reps over 50m
driving with the harness on for 5 sets
80% sprints over 50m x 4
Tuesday 16th November: (gym)
cleans, 40kg x 3, 50kg x 2, 50kg x 2
block work in the car park
squats: 3 sets of 5: 80kg (explosive lifts)
Wed-fri: rest
Saturday 20th November: (competition in sheffield EIS)
60m - 7.92 (PB) (-0.06s off previous PB from jan 2010)
didn’t use blocks and my start was terrible, plenty of room to improve
150m - 18.51 (PB) (-1.23s off previous PB from Nov 2008)
Got a good start and felt strong throughout, the speed endurance training is obviously paying off and i cant wait for the indoor 200m
Track is closed at the moment due to snow and ice so i went to the gym for a light session today since im competing on sunday.
My aim is just to generally increase my all round strength at the moment and focus on the track more then the gym.
Gym:
All lifts done as explosively as possible
Leg Press: 200kg - 3 sets of 8
Lateral Rows: 1 x 8 (56kg), 1 x 8 (60kg), 1 x 8 (64kg)
Bicep Curls DB: 12kg x 10 (each arm) x 3 sets
Smith machine Bench Press: 70kg x 8, (80kg x 8) x 3 (failed on the last set and only managed 7)
30 Situps
Shoulder lateral raise: 35kg x 8, (30kg x 8) x 2
5 minute cycle cool down
next meet is 400m on 21st feb :), ive been told ill hit 51/52 this year based on my 300m time so fingers crossed 
hoping to improve it to 23.9 next season.