This program is for those that are looking for specific workouts they can do in the offseason leading up to the start of their training in January or February. If you are an advanced track and field athlete, this template is not for you. This is for 400m runners who are fairly new to base training and are just looking to improve their fitness before official training. 
 
It is a 12 week program that involves periodization of workouts, and gradual progression. 
 
There is no weight room lifting on the program, but there are strength circuits for after training. 
 
If you have any questions about the program - please email Gia Trevisan at giatrevisanbutler@gmail.com.