2x800. First at current PB pace, second at slightly faster. Rest- whatever is needed to achieve that.
2x800. First at current PB pace, second at slightly faster. Rest- whatever is needed to achieve that.
1 mile warmup
1 x Mile
1 x 1200
1 x 800
1 x 400
2 x 200
3 mile jog
(would add up to about 50 miles per week)
2-3 mile warm-up with striders / accelerations
3 sets of: 500m @ 1500m race pace, 300m jog, 300m @ 800m race pace, 250m jog, 150m at "all-out" pace -this is done continuously with a 6-8 minute break between sets. (4500m of total "workout" with 2850m at 1500m pace or faster)
2 -3 mile cool-down, stretch, ice bath
everything leading up to this can be true, varied fartlek training over various terrain and racing. This workout can be done four weeks in a row, 6 weeks out from your target race.
--------------------------------------------------------
Too much thought is put in to training. It is all pretty simple. Punish the body, allow it to recover, kick some butt.
Training for any distance 800 & up should follow a basic progression:
1. Base Traning (building strength with volume and not so much intensity)
2. coninued, gradual increase in mileage + steady-state or tempo runs
3. leveling off of mileage + true fartlek runs with a mix of running at 1500m - 5000m pace (a mile at 10k pace before taking a break will continue to promote lactic acid buffering / tolerance)
4. Competition and race specific training - make practice sessions harder than races (faster + more volume covering shorter intervals) If training for the 1500, make sure you are covering a total of 2000-3000m faster than race pace during a workout - 3 x 600m @ slightly faster than 1500m pace + 3 x 300m at 800-1000m pace.
Each week should include one or two long runs.
2m warm up.
6x500 @ goal race pace with 300m jog rest.
5 min. break.
4x300 @ 800m race pace with 100m jog rest.
3 min. break.
2x200m all out with 100m jog rest.
5 mile cool down.
4x 400 with 400 easy after each
early season 12-16 x 400
middle season 3 sets of 4
racing season 1-2 sets of 4