• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Why the 352 Yard Workout?

You are here: Home / 400 meters / Why the 352 Yard Workout?
4
SHARES
FacebookTwitter

March 30, 2010 by Jimson Lee 11 Comments

Last Updated on March 12, 2013 by Jimson Lee

This article may be trivia to Americans, but beneficial to the rest of the World who are not familiar with the Imperial system.

You’ve seen the classic workout of 2 x 352 yards in older sprint programs like Bud Winter and other great coaches.

Why the unusual distance?

To use a very bad analogy, it’s similar to buying a “fifth” of a bottle of hard alcohol.  It is exactly one-fifth (1/5) of a US Gallon or 25.6 ounces, 1.6 pints, 0.8 quarts or 0.75706 liters.  The standard size today is 750ml or 0.75 Liters.

Same with the 352 yard workout.  It is exactly one-fifth of a Mile or 1760 yards.

So for Quarter-milers, you should train a distance up to a fifth of a mile.  (And I hated fractions in elementary school!)

For metric minded people, 352 yards = 321.86 meters

I always stick to 40 seconds as my golden rule for speed endurance workouts.

Random 352 Yard / 300 Meter Workouts

Bud Winter’s workouts consisted of 3 x 352 yards in 44 sec with 15 minute recovery.  You would drop 2 sec every month until you can do all 3 in 38 sec.  That’s equivalent to 35.5 for 300m.

My McGill days with Coach Dennis Barrett consisted of Wednesday’s workouts of 3 x 300m with 15 min recovery.  I still remember them vividly.  The first 2 reps were “easy”.  I never looked forward to the 3rd one.

According to AtoBolden.com, John Smith’s HSI group would do the 3 x 300m workout with only 8 minutes recovery, though his world class sprinters would do them in the 35’s range and therefore resembles more of an intensive tempo workout with their top end speed.

See also  Rick Mitchell on 400 meter Training, Workouts and Peaking for Major Meets

According to Charlie Francis, whenever Ben Johnson had a 300m workout scheduled, he would always find a way to skip the workout.  And usually he did.

For more information on the “300 meter workout”, check out the previous articles:

  • Which is Better- 3×300 or 2×350 Speed Endurance Workouts
  • Anaerobic Speed Reserve and the 2 x 325m Indoor Workout
  • 400 Meter Training- 2 x 300m or 2×40 second Workout
  • Jeremy Wariner’s 2 x 350 meter workouts

Category icon400 meters,  Track & Field,  Training Tag iconBen Johnson,  Bud Winter,  Charlie Francis,  John Smith,  Speed Reserve

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Jordan says

    March 30, 2010 at 9:37 pm

    Jimson, would you stick to that 40 second rule for HS athletes or would you possibly make it longer?

    Reply
    • Jimson Lee says

      March 30, 2010 at 9:50 pm

      I would stick with 40 seconds, no matter what the age is. I use the principles in the Energy Systems.

      Reply
  2. Jordan says

    March 31, 2010 at 9:10 pm

    Got ya thanks.

    Reply
  3. Tim says

    May 4, 2010 at 7:37 am

    I love this. It seems the more advanced we get the more we realize that old training methods were really on track. Example: in the late 70’s we were running 350’s and the results were amazing. And of course kettlebells were used as early as the early 1700. Great article

    Reply
    • Jimson Lee says

      May 4, 2010 at 12:29 pm

      Bud Winter was one of the first coaches to document the 352 yard workout. His out-of-print book, “So you want to be a sprinter” lists 19 types of workouts for the sprinter. That book will be re-released in the next 30 days or so.

      Reply
  4. Steve Callaway says

    May 4, 2010 at 6:50 am

    Wasn’t the houston astrodome track 352 yards? I remember a formula for 400 meter success that said, 352 time + 10 seconds = 440 yard time. Does any one else remember this? I believe that Sam Bell used that at Indiana.

    Reply
    • Jimson Lee says

      May 4, 2010 at 12:31 pm

      That makes sense… 88 yards or 80.5 meters in 10 seconds…

      Reply
  5. bman says

    May 9, 2010 at 8:04 am

    Bud Winter’s book re-released? Awesome! Who is responsible and more importantly where will I be able to get it?

    Reply
  6. Jimson Lee says

    May 9, 2010 at 11:26 am

    It’s no secret I am the webmaster for the new Bud Winter site.

    Check out, and sign up for the newsletter:

    http://www.budwinter.com/books/

    It should be out in June 2010…

    Reply
  7. rayne says

    December 16, 2010 at 7:24 pm

    My dad ran the 100 meter in HS and college (his record was 10.7 seconds) and he was telling me about how his coach used to make him run the 2×352. I thought it was a really random distance until I looked it up and found this site! I’m going to start trying it too, since I do track! Thanks!! :)

    Reply
    • Jimson Lee says

      December 17, 2010 at 12:56 am

      @Rayne – I grew up in Canada and the metric system. It was only when I divided 1760 / 5 that I realized where 352 came from!

      Reply

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}