PEAKING WORKOUT FOR 400/800m races

Workout Ideas needed plz wrote:

Hello everyone,

I have my final meets next week, Tuesday I'm doing the 400m and Thursday I'm doing the 800m. (My 400m PR was 45 min after a mile race, see PRs below.)

PRs:

100m-13.0

400m-61.7 seconds

800m: 2:22

I need a 400/800m peaking workout that will help me get under 60 and under 2:20 for the 400m and 800m. Thanks

My schedule for next week:

Thursday- Team Practice (usually light)

Friday- Team Practice (usually light)

SATURDAY IS THE DAY OF THE WORKOUT I AM WONDERING ABOUT.

Sunday-maybe light sprints or something?

Monday-off

Tuesday- 400m race

wed- off

thursday- 800m race

If you're racing 400 on Tuesday:

3x(300 in 45/46-60s rest-200 in 29/30-8 minutes rest)

I would keep it short and fast on Saturday, 4 x 200 under 30 with 4 minutes rest. Make sure to be fully warmed up and ready to go on rep #1. Maybe do a couple 100m sprints sub 15 as part of your warm-up so you have the pace down. Really nothing you do is going to help physiologically so you want to feel good and build a little confidence. On Sunday I would jog a little and stretch, do a full warm up and the light sprints on Monday, Race Tuesday, jog and stretch Wednesday and race Thursday.