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Why the 352 Yard Workout?

You are here: Home / 400 meters / Why the 352 Yard Workout?
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March 30, 2010 by Jimson Lee 11 Comments

Last Updated on March 12, 2013

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.

READ  150 Meter Fly Time to Project your 400 Meters

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

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Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
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.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

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Jimson Lee

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

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