Running The Mind

Running The Mind
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Saturday, February 21, 2009

1500 meter/800 meter Training

While going through boxes in the basement I found an old training summary from a University that at the time, 80's, had several sub 4:05 milers and sub 1:50 half milers. The following is a 10 week build-up for a peak race. There are three workouts a week. I'm assuming they were done on Monday, Wednesday and Friday with races on Saturday. I did not list specific times to hit as each runner is different. Take what you want from this, but don't follow it exactly as it is, modify it to your program. Recovery between reps is not listed for every workout. When recovery is listed, the more rest there is, the faster the reps should be run.

Week #1
400-800-1200-800-400-1200 (5-6 minute recovery)
8 x 300-100
6 x 200

Week #2
10 x 400 (200 walk rest)
3 x 400-300-200 (1 minute rest)
1000-600

Week #3
8 x 500 (accelerate last 100) (5 minute rest)
6 - 8 x 100 or 200 strides
Race - 800 or 1500

Week #4
3 x 800 - 4 x 400 - 1 x 800 (4 minute rest)
8 x 300 (last 100 sprint) (3 minute rest)
12 x 200 (2 minute rest)

Week #5
4 x 200 - 400 - 200 (2 minute rest)
4 x 1200 (4 minute rest)
16 x 400 (2-3 minute rest)

Week #6
4 x 600 - 3 x 300
20 x 150 (100 jog rest)
Race 800 or 1500 or 5 x 500 (5 minute rest)

Week #7
3 x (150-150-300) (full rest)
2 x 1000 (fast last 200) (full rest)
6 x 200 - 3 x 100 (full rest)

Week #8
3 x 600 - 3 x 400 - 3 x 200 (full rest)
8 - 10 x 300 (4 minute recovery jog)
Race - 800 or 1500

Week #9
2 x 800 - 2 x 300 - 2 x 100 (full rest)
12 - 16 x 200
20 x 150 (full rest)

Week #10
6 x 200 - 6 x 150 (2 minute rest)
1 x 800 - 1 x 400 - 1 x 200 (full rest)
Race - 800 or 1500

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