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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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3 February 2012 - Hong Kong - With so many good African, particularly Kenyan marathoners around nowadays, it takes a bit of initiative to get into foreign races if you?re not one of the sub-2:10 brigade. So when Julius Maisei heard that the Standard Chartered Hong Kong Marathon ? an IAAF Bronze Label Event - was paying good prize money without an overly talented field, he chanced a thousand dollars on an air fare and a hotel room last year.
3 February 2012 - Moscow, Russia - It?s very cold in Moscow: the temperature in some regions of this huge city is minus 20 degrees C. But no doubt on Sunday (5) the Vladimir Kutz Arena will be crammed with fans of athletics. since the 'Russian Winter', the second IAAF Indoor Permit Meeting of 2012, is always adored by the Moscow public.
3 February 2012 - Long Jumper Darya Klishina, a regular correspondent of the IAAF via the IAAF Online Diaries, has taken time off her busy schedule to answer her fans? questions received via the IAAF World Athletics Club Facebook page. Darya received almost 200 questions ? here are the ones she selected?
3 February 2012 ? Linz, Austria - Tipped all week long as the marquee event, a riveting hurdle race between Americans Yvette Lewis and Lolo Jones unfolded as the highlight of the Gugl Meeting on Thursday (2) evening in Linz.
3 February 2012 - Birmingham, UK - World leader Holly Bleasdale will step up her Olympic Pole Vault preparations at the Aviva Grand Prix in Birmingham, the penultimate IAAF Indoor Permit Meeting, on Saturday 18 February.
