I don't remember where I got this, but it has great info.
I stumbled on an old piece of what looked like scrap paper yesterday. The thing had been in my ‘to do’ box at my home office for some time. Lo and behold it’s some notes I took from a John Smith coaching talk from a recent (2007?) Elite Sprint Development Seminar. John Smith has coached Mo Greene, Ato Boldon, and more recently Carmelita Jeter. Since there isn’t a ton of info available about what John does in training I figured I’d share what little I had in my notes. Disclaimer- the notes are scant and I’m filling in the blanks from a 2+ year old memory of the talk.
John breaks the 100 meter race down in to 5 parts:
Start
Reaction Time
Block Clearance
Drive Phase
Transition Phase
Max Acceleration
Maintenance
Deceleration
Here are some sample workouts (each bullet point is a different workout):
5 x 10m w/ 3′ rest; 4 x 20m w/ 3′ rest; 3 x 30m w/ 4-5′ rest
Flying sprints with a 20m run-in: 3 x 60m w/ 4′ rest; 3 x 60m w/ 90 sec rest (each gets faster); 3 x 60m w/ 4′ rest same pace or faster
6 x 60m w/ 5′ rest; 300m or 400m very hard
3 x 300m w/ 8′ rest
4 x 250m w/ 7′ rest
5 x 150m w/ 6′ rest
6 x 120m w/ 5′ rest
The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for 400 Meters:
Sample workouts for Early Season (January - February)
Monday:
1. Warm-up one mile
2. Drills and Stretching
3. 500 - (55 second 400) Rest 12 minutes
4. 400 - 54 seconds rest 12 minutes
5. 3 x 200 meters at 28 seconds
Tuesday:
1. Warm up
2. 6 to 8 x 200 meters at 28 seconds
3. Drills
Wednesday:
1. Warm up
2. 3 to 4 x 300 meters at 40.5 or 42 seconds with 5 to 8 minutes R/R
3. 5 x 70 meters
Thursday:
1. Warm up
2. 3 (4 x 100) no time
Friday:
1. Warm up
2. 8 x 150 meters in 17.5 to 18.5
Saturday:
Jog and stretch
Sample workouts for Mid Season (March - April)
Monday:
1. 2 x 350 meters in 40.5 to 41.0 seconds with 15 minutes R/R
2. 3 x 200 meters in 26 seconds
Tuesday:
1. 6 x 200 meters in 25 seconds with 3 minutes R/R
2. 5 x 50 meters
Wednesday:
3 to 4 x 300 meters in 40.5 to 42 seconds with 5 minutes R/R
Thursday:
3 (3 x 100 meters)
Friday:
Rest
Jog and stretch
Saturday:
Compete
Sample workouts for Late Season (May - June)
Monday:
1. 350 meters in 39.5 seconds
2. 3 x 200 meters in 25 seconds with 3 minutes R/R
Tuesday:
1. 7 x 100 meters
2. Drills
Wednesday:
1. 3 x 300 meters
2. Drills
Thursday:
1. 10 x 50 meters
2. Drills
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the 400 Meter sprinter, make the necessary adjustments on the time, volume or intensity, either reduce, maintain or add