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For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. This 12-week cycle will build up the endurance base of the athlete to include strength work e.g. There should a reduction in training load two to three days prior to any competition to allow the athlete to perform to the best of their ability. Tuesday – Grass – 4min easy 12min faster 4min easy. Objective: Primarily leg strength/power but also arm strength and coordination – relevant for all distances but especially 800m and 1500m. I was a 4:18 high school guy junior and senior year (injury-plagued senior year) that … His personal best is 1:43.29 minutes, achieved in August 2013 in Zürich.Lewandowski won the 800 m at the 2010 European Athletics Championships and took the silver medal behind David … 800/1500 Meter Training A) Introduction – John Gondak, Head Coach, Penn State University 1) 9th year at Penn State 2) Coached at Kentucky (8 years), Toledo (2 years) and Georgia Tech (1 year) 3) Competed at Syracuse University (800/1500 and XC) It discusses the training programs of greats such as Olympic Champions Cathy Freeman & Michael Johnson as well as many more. Elite 800m/1500m. We recommend seeing a specialist coach who can tailor a training specifically for individual athletes for best results. Tuesday – Grass – 5min easy – 5 min faster – 5min easy. Grass – 3min easy 14min faster 3min easy. For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. This is a schedule for an athlete who would be aiming to run 2 min 34 secs (girl) and 2 min 27 secs (boy) for 800m and 5 min 28 (girl) and 4 min …, An example of a sprint training programme which might be done by a Junior athlete training 4 times a week. This is an example of a training schedule. Every year, even as a junior, had one main target race – being whatever major championship was on the horizon. Author: Steve Bennett. Two - you have to stay in touch with basic speed throughout the year meaning you need fairly regular workouts at … The aim of the four-week cycles is to: 1. Training this week: Tuesday (12th). She is the youngest American athlete ever to represent the United States at a World Championships meet after competing in the 2013 World Championships in Athletics in Moscow aged 17 and 3 months. Thursday – 3min effort – 2min recovery – 2min effort – 90secs recovery – 60sec effort – 45sec recovery X 2, Thursday – 4 x 3min with 90secs recovery between efforts, Tuesday – Grass – 3min easy 15min faster 3min easy, Thursday – 6 x 2min with 90secs recovery between efforts, Tuesday – Grass – 3min easy 5min faster 3min easy 5min faster 3min easy, Thursday – 2min hard – 1min recovery – 1min hard – 1min recovery, Tuesday – Grass – 3 x 5mins with 3min recovery between efforts, Thursday – Track if possible – 3 x 500m – 300m easy jog recovery, Tuesday – Grass – 5min effort – 3min recovery – 4min effort – 2 ½ min recovery – 3min effort  – 2min recovery – 2min effort – 90secs recovery – 60sec effort, Thursday – Track if possible 2 x 1000m 10min recovery between efforts, Tuesday – Grass – 3 x 3min with 2min recovery between efforts – 3 x 2min with 1 ½ min recovery between efforts, Thursday – Track if possible – 3 x 600m with 1 lap jog between efforts, Tuesday – Grass – 5 x 2min – 1 ½ min recovery between efforts – 5 x 60secs with 60secs recovery between efforts, Thursday – Track – 5 x 300m with 5min recovery between efforts, Tuesday – Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts, Thursday – 6 x 200m with 200m walk/jog between efforts, Tuesday – Grass – 5min effort – 5min recovery – 5 x 60secs with 60secs recovery between efforts – then 5min effort, Thursday – 3 x 500m with 300m jog recovery between efforts, Tuesday – Grass – 4min effort – 4min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort, Thursday – Track – 1 x 1000m – 10min recovery – 1 x 600m, Tuesday – Grass – 8 x 60secs with 60secs recovery between efforts – 4 x 45secs with 60secs recovery between efforts, Thursday – Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min recovery – 100m, Tuesday – Grass – 3 x 3min – 3min recovery between efforts – 3 x 2min – 2min recovery between efforts, Tuesday – Grass – 2min effort – 2min recovery – 1 ½ min effort – 1 ½ min recovery – 60 sec effort – 60sec recovery, Thursday – Track – 2 x 1000m – 10/12min recovery, Tuesday – Grass – 10 x 1min fast with 2min recovery between efforts, Tuesday – Grass – 4min effort – 3min recovery – 3min effort – 2min recovery – 60sec effort – 60sec recovery –, Thursday – Track – 2 x 300m – 5min between efforts – 2 x 200m – 4min recovery – 2 x 100m – 3min recovery, Thursday – Track – 6 x 300m – 5min recovery between efforts, Saturday – 8min steady – 8 x 20secs hills – 8min steady, Tuesday – Grass – 5min steady – 5 x 1min with 60secs recovery between efforts – 5min steady – 5 x 30secs – 60secs recovery between efforts, Thursday – Track – 600m fast – 10min recovery – 300m fast, Saturday – 10min steady – 10 x 15secs hills walk back recovery – 10min steady, Tuesday – Grass – 2min effort – 60sec recovery – 2min effort – 2min recovery – 60sec effort –60sec recovery – 60sec effort – 2min recovery –, Thursday – Track – 6 x 200m – 200m walk recovery between efforts – 6 x 60secs – walk back recovery, Tuesday – Grass – 3 x 3min efforts – 2min recovery between efforts – 3 x 2min – 1 ½ min recovery between efforts, Tuesday – Grass – 6 x 2min efforts – 2min recovery between efforts, Thursday – Track – 4 x 500m – 300m walk/jog recovery between efforts, Tuesday – Grass – 3min effort – 2min recovery – 2min effort –90secs recovery – 60sec effort – 60secs recovery – 30secs effort – 2min recovery, Thursday – Track -100m, 120m, 140m, 160m, 180, 200m with walk back recovery, Tuesday – Grass – 6 x 90secs – 2min recovery between efforts – 6 x 45secs – 60secs recovery between efforts, Thursday – Track – 200m, 180m, 160m, 140m 120m, 100m with walk back recovery, Tuesday – Grass – 4min effort –3min recovery – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60sec effort – 60sec recovery – 30sec effort – 2min recovery –, Thursday – Track – 4 x 200m at 800m race pace – 60sec recovery between efforts, Saturday – 5 x 20secs full effort hills x 2 all with walk back recovery, Tuesday – Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts, Thursday – Track – 4 x 150m, 4 x 100m, 4 x 60m all with walk back recovery, Saturday – 5 x 15secs hills 5 x 10secs hills full effort all with walk back recovery, Tuesday – Grass – 3min effort – 2min recovery – 2min effort – 90sec recovery – 60sec effort – 60sec recovery  – 30sec effort 2min recovery, Thursday – Track – 1000m TIME TRIAL – 10min recovery – 4 x 150m strides, Saturday – 3 x 20secs hills 3 x 15secs hills 3 x 10secs hills full effort all with walk back recovery, Tuesday – Grass – 12 x 60sec efforts – 2min recovery between efforts, Thursday – Track – 3 x 500m with 300m recovery between efforts – 10min recovery – 5 x 300m – 3min recovery between efforts – all at 1500m pace, Tuesday – Grass – 5 x 60secs efforts – 2min recovery between efforts – 5 x 45secs efforts – 1 ½ min recovery between efforts – 5 x 30secs efforts – 60secs recovery between efforts, Thursday – Track – 2 x 600m at 1500m pace – 10min recovery – 4 x 150m strides, Tuesday – Grass – 5 x 90secs efforts – 2min recovery between efforts – 5 x 45secs efforts – 60secs recovery between efforts, Thursday – Track – 3 x 300m fast – 10min recovery between efforts, Tuesday – Grass – 2 x 2min efforts – 2min recovery – 2 x 60secs efforts – 60secs recovery –, Thursday – Track – 4 x 200m fast – 6min recovery between efforts, Tuesday – Grass – 4 x 3min efforts – 3min recovery between efforts, Thursday – Track – 4 x 150m fast with walk back recovery – 6 x 60secs fast walk back recovery, Tuesday – Grass – 2 x 5min – 3min recovery – 4 x 30secs – 60secs recovery between efforts, Thursday – Track – 3 x 500m efforts – 300m walk back recovery, Tuesday – Grass – 5 x 45secs – 60sec recovery between efforts – 5 x 30secs – 60secs recovery between  – 5 x 15secs – 60secs recovery between efforts, Thursday – Track – 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery, Tuesday – Grass – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60secs effort – 2min recovery –, Thursday – Track – 300m, 250m, 200m, 250m, 300m all with walk back recovery, Tuesday – Grass – 5 x 60secs – 2min recovery between efforts – 5 x 45secs – 1 ½ min recovery between efforts – 5 x 30secs – 60secs recovery between efforts, Thursday – Track –3 x 600m – 10min recovery between efforts, Tuesday – Grass – 6 x 2min – 2min recovery between efforts, Thursday – Track – 3 x 300m fast– 10min recovery between efforts, Tuesday – Grass – 2 x 90secs – 90secs recovery between efforts – 2 x 60secs – 60secs recovery between efforts – 2x 45secs – 45secs recovery between efforts – 2 x 30secs – 30secs recovery between efforts, Thursday – 4 x 200m at 800m pace – 60secs recovery between efforts OR 6 x 200 at 1500m pace – 60secs recovery between efforts, Tuesday – Grass – 4 x 30secs – 60secs recovery between efforts – 4 x 60secs – 2min recovery between efforts – 4 x 2min – 2mins recovery between efforts, Thursday – Track – 6 x 150m – 250m walk recovery, Tuesday – Grass – 5 x 2min – 2min recovery between efforts, Thursday – Track – 5 x 100m – walk back recovery – 5 x 60m – walk back recovery, Tuesday – Grass – 4 x 30secs – 45secs recovery between efforts – 4 x 20secs – 30secs recovery between efforts – 4 x 10secs – 20secs recovery between efforts, Thursday – Track – 300m x 3 fast – 10min recovery between efforts. Additionally 10min 50secs (Girl) and …. It is the intention in following schedules to cover age groups; Junior (12/13 years), Intermediate (14/15 years) and Senior (16/17) years using the English Schools T&F County standards as a benchmark. Fri: Upper body weights. We recommend seeing a specialist coach who can tailor a training specifically for individual athletes for best results. 300’s: 2 x (3-4 x 300) at 3k effort w/ 100 jog btw each, 400 btw sets on grass or dirt. 25-30 min warm up, 6 strides (2 at 3k, 2 at 1500, 2 at 800), 15-20 min cool down. Hills or 300’s workout once per week (do one every other week): 1. 4 min miler would go 5:20, 5:10, 5:00, 4:50, 4:40 B. Well look no further. Thursday – 5 x 2min with 2min recovery between efforts. The benefits of Speed training are associated more with mechanics and anaerobic metabolism than with aerobic factors. 1500m Pace work (110% vV02 Max) – typically 200m-1000m in length. 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