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1500/MILE TRAINING SESSIONS---PRE COMPETITIVE SEASON
These training sessions should start with:
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Dynamic stretching drills
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Three build-ups (75 to 125m)
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Three 40 to 60m "ins & outs" runs
Weight room sessions:
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"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
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At least one of the Olympic lifts (cleans, jerks, snatches)
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Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc.
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These are speed strength events. When doing the weight work, use fast explosive movements as much as possible. For example, when doing lunges or squats, the up movement should be fast and explosive.
All sessions, including races, should end with (after any weight work):
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Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
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Static stretching
When running, ensure that:
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Your foot is dorsiflexed at impact
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Your foot is moving backwards at impact
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That you plant your foot with a driving force.
DAY 1
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35 to 40 minutes at easy to medium pace, with three or four surges to near your race pace and then gradually return to the easy to medium pace.
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weight work.
DAY 2
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6 to 8X400 at or slightly faster than race pace with a 45 to 60 second jog recovery between.
DAY 3
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6X100 at max speed with full recovery between
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weight work.
DAY 4
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An eight to ten minute run, where you start easy and build to where you are just below the LT (lactate threshold) and hold that pace for from five to seven minutes. Without testing, a good estimate of the LT, is in the 86 to 89% of max pulse rate range. For more information on lactate and the lactate threshold, go to: www.coachr.org/lactate.htm
DAY 5
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10 to 15 minutes of easy running with two or three 300 to 400m surges at or near race pace.
DAY 6
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Time trial. Approach this the same as you would a race. The same kind of warm-up, etc. You might want to run an 800 or 1200 for speed or a 2000 or 2400 for strength. To have some competition when there are no track races available, enter a 5 or 10k and race the first with the leaders.
Recommended Resources
- Daniels' Running Formula - 2nd Edition
- Better Training for Distance Runners - 2nd Edition
- Bill Bowerman's High-Performance Training for Track and Field (Third Edition)
- Winning Running: Successful 800m & 1500m Racing and Training
Latest News from the IAAF
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30 July 2010 ? Bogota, Colombia - Isaac Macharia, an economics graduate of Nairobi University, treats each Bogota International Half Marathon like a final exam. Macharia studies up at altitude back in Kenya - Bogota is at 2640 metres - and then he aces the exam with a late race surge at 14K over the only hill on the course, a bridge.
29 July 2010 ? Barcelona, Spain ? A command performance by Phillips Idowu and two surprise victories for Germany capped an action-packed programme on the third day of competition at the 20th European Athletics Championships.
29 July 2010 - Nairobi, Kenya- Ivorian Ben Youssef Meite?s shock victory in the men?s 100m, Nigerian Blessing Okagbare?s expected victory in the women?s 100m, and Kenyan Vivian Cheruiyot?s 5000m triumph over Ethiopian archrival Meseret Defar were the highlights of the action on day two of the 17th CAA Safaricom African Athletics Championships in Nairobi.
29 July 2010 - While the international circuit is taking a brief break, there is no rest for Samsung Diamond League Ambassador Andreas Thorkildsen. Norway's Olympic and World champion in the Javelin Throw has an important appointment to keep in Barcelona this week where he'll be out to defend his European title.
29 July 2010 - Zurich, Switzerland - A clash of sprint powers Jamaica and the United States, featuring Usain Bolt and Tyson Gay will be among the highlights of the Zurich's Weltklasse on 19 August, the penultimate stop of the Samsung Diamond League series.
