Pre-Season Training for Middle Distance
Includes: Hill Repeats, Plyo Drills, Stamina Work
Day 1 (Sunday)
– Long Run (60:00 on average at an EZ pace). Follow run with 4 x 20 second
– Accelerations.
– Stretch
Day 2
– Speed & Efficiency Training
– 20:00 Warm Up Jog
– Alternate each week between: Short Hill Sprints (8 x 30 second Hill Sprints ON GRASS (no longer!) with a walk down for rest). OR: Long Hill Repeats: 6 x 1:30-2:00 Hill Climbs (May need to be on a TM) at a hard effort. This builds aerobic endurance!
– Jog at the bottom for 2-3:00 and then repeat.
– 10:00 Cool down jog
Day 3
– Easy Run of 30:00 + Plyo Drills x 2 Sets
– Strength/Core Circuit Training
– Stretch
Day 4 (Alternate between these workouts each week. Start with the 600’s for 2/9/11)
– 15:00 EZ +
Workout A: 20:00 at a Steady State of 7:00-7:15/mile pace.
Workout B: 4 x 600m at your CURRENT Mile Race Pace with a 2:00 rest between.
– Finish with a 15:00 jog & stretch
Day 5
– Easy Run of 30:00 + Plyo Drills x 2 Sets
– Strength/Core Circuit Training
– Stretch
Day 6 (Friday)
– 30:00 Cardio Cross-Training or OFF
Day 7
– Warm-up with 10:00 jogging. Do active stretching drills.
– Run 5 x 800m OR 4 x 1000m at 6:20/Mile pace (95 per 400m) with a 2:00 EZ jog rest between.
– Recover for 5:00
– Run 6 x 200m at Mile Race Goal Pace with a 200m walk/jog after each.
– Cool down with 10:00 easy jog.