12-week Speed Endurance Training (Run 400m Like a Pro)

Name: 12-week Speed Endurance Training (Run 400m Like a Pro)
Rating: 4.7 (11 reviews)

Learn to train like a professional including: how to train, training with a goal in mind, and peaking at the right time.

Created byChase Wheeler

Last updated 4/2024

English

English [Auto],

What you'll learn

How to train like a Professional by working backwards from your desired goal
How to reach peak speed at the right time
Fully developed 12-week training curriculum
How to master technique and strategy for your event

Course content

4 sections • 16 lectures • 54m total length

Introduction1:36
Set a clear goal and date, and train smarter and harder with a 12-week program. Prioritize quantity over quality and become a better student of the game.
Creating S.M.A.R.T. Goals6:51
Learn how to set smart goals that guide your training, stay motivated, and plan with specific, measurable, attainable, relevant, and time-bound targets, plus action and obstacle plans.
Become a Student4:57
Developing Discipline4:13
Develop discipline and train quality over quantity to build the energy systems for sprinting the 100, 200, and 400 meters, within a 12-week base program.

Week 13:33
Week one builds base with four 300m reps at 70% max speed and a hill and plyometrics loading day. Stay consistent and recovered to adapt to the oxygen deprivation zone.
Week 21:53
Week two increases volume with a fifth 5x300m rep at 70–80% effort and four-minute rests, while maintaining plyometrics with hills, 10x100m and 5x200m, plus box hops and death jumps.
Week 32:56
Build consistency to develop base endurance and functional strength through week three's six-by-300 repeats, 4-6 minute rests, and plyometrics with hills or stadium work at 70–75% max speed.
Week 41:30
Increase week four running to 80% for six 300m repeats with six-minute rests, plus six 175m curve repeats at 80% with rests; keep plyometrics and grass- or hill-based resistance options.

Week 53:54
Week five of the 12-week speed endurance program introduces broken 400s and curve work, combining plyometrics and blocks to perfect drive, float, and turnover without peaking for a February meet.
Week 61:54
Week six pairs a broken 400 with 250 m and 150 m sprints at race pace, then plyometrics, sled sprints, ending with pyramid work at 85–90% and eight minutes rest.
Week 73:29
Week seven builds 400m speed with 250 and 150m reps at 85–90% max, technique blocks, a plyo day, and a high-quality mini meet day, with restorative rest.
Week 82:46
Week 8 pushes toward peak season with a broken 400 pyramid (250, 150) and controlled rest, plus technique blocks, plyometrics, and curve-based back stretches.

Week 92:48
Execute a race-model week nine with three 350m reps at 95% effort, emphasizing turnover and momentum, then curve blocks, speed work, and a rest day.
Week 103:07
Week ten of the 12-week speed endurance training features high-intensity 350m intervals, 150m repeats at 100%, overspeed work, and pace-based targets to optimize nervous-system recovery and race times.
Week 113:28
Week 11 features two 350 m reps at 110% speed with 12 minutes rest, aiming to beat a 50 s goal time through fast transitions, blocks, and finishing strong.
Week 125:19
Week 12 challenges you to run the 400m faster than race pace using blocks, curve technique, and a strong finish, with overspeed training and emphasis on rest days.

Requirements

No experience needed. I will walk you through step-by-step on how to train over 12-weeks like a professional.

Description

12-Week Speed Training Program

Course Description:

Are you ready to unlock your full-speed potential? This is a comprehensive 12-week speed training program designed to enhance your athletic performance and help you reach new levels of speed and agility. Whether you're an athlete striving for excellence on the field,a coach looking to improve your athlete's time, a fitness enthusiast seeking to improve your running times, or simply someone who wants to move faster and more efficiently in everyday life, this course is for you.

Led by state champion and NCAA qualifier, Chase Wheeler, with expertise in speed development, this course offers a structured curriculum that combines scientifically proven training methods with personalized coaching to maximize your results. Throughout the 12-week journey, you will:

- Learn how to set S.M.A.R.T. goals so you can make achieving a big goal realistic.

- Learn what it means to be a student of your craft.

- Learn how to program your workouts to become an effective runner at every part of your race.

- Learn how to peak at the right time.

- Track your progress: Learn how to track your progress so you know how close to your goal you are getting.

Whether your goal is to outpace your opponents on the field, achieve a new personal best in a race, or simply move with greater speed and agility in your daily activities, this program will equip you with the tools and knowledge you need to succeed. Join us and unleash your full-speed potential!

Prerequisites: None

Who this course is for:

Athletes who want to learn how to develop a 12-week speed program to reach their peak speed when it matters most
Coaches who want to learn hot to develop a 12-week speed program for their athletes

12-week Speed Endurance Training (Run 400m Like a Pro)

What you'll learn

Explore related topics

Course content

How to Train Like a Pro4 lectures • 18min

Building a Base4 lectures • 10min

Refining Our Craft4 lectures • 12min

Peaking at the Right Time4 lectures • 15min

Requirements

Description

Who this course is for: