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SHORT MIDDLE DISTANCE (600-1000M) TRAINING SESSIONS COMPETITIVE SEASON
The training session warm-ups, weight room sessions and cool-downs should be the same as in the pre-competitive season sessions
DAY 1
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Sets of 5, 4 and 3 200X100's with a five minute walk/jog recovery between sets. During the walk/jog recovery between sets, do a couple of fast leg/quick leg drills moving your leg through the full range of motion. This will help to keep the legs from getting stiff during the recovery. The pace of the 200's should be slightly faster than your 800 race pace. The 100 jog recoveries should not take longer than 45 seconds. The intent is to get the body working above the LT (lactate threshold), so this is a pretty high intensity session. If you are feeling good on the last two reps in each set, then the 200 speed is too slow. To work on running speed, on alternate weeks, do the Dick Moss/John Smith 400 m rhythm workout. In this you run 100 and jog 50. For the details: www.coachr.org/400rhytm.htm
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This should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
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A weight room session.
DAY 2
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Starts---6X40 "falling" starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start
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6X100 at max speed with full recovery
DAY 3
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4 or 5 200's or 300's at max speed with full recovery--at least 5 minutes--between.
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A weight room session
DAY 4
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A 15 to 20 minute relatively easy run with a 3 to 4 minute segment in it where you run at your 1500/mile race pace.
DAY 5
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300 run exactly like the 1st 300 in an 800 race. Each week start in a different lane and break for the pole by aiming for the start of the curve at 200m.
DAY 6
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Race day or time trial. Immediately before you start, run 80 to 100m from your stating position exactly as you plan to start your race.
DAY 7
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20 - 25 minutes easy---in the 75 to 80% effort range.
NOTE: This, as with all of the training sessions that I write, is to serve as a guide. Not all athletes respond the same way to a specific work-out. Experiment with different work-outs.
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.
