Intermediate Middle Distance

An example of a sprint training programme which might be done by a Junior athlete training 4 times a week. This schedule is designed for someone who would be aiming to run 2min 29secs (girl) and 2min 13 (boy) for 800m and 5min 10 (girl) and 4min 36 (boy) for 1500m.

October to December

This 12 week cycle will build up the endurance base of the athlete to include strength work e.g. circuits, core stability and hill work.

Week 1

Monday - Rest

Tuesday - Grass – 5min easy - 5 min faster - 5min easy.

Wednesday - Rest

Thursday - 4 x 3min with 3min recovery between efforts

Friday - Rest

Saturday - Steady run 15 min

Sunday - Steady run 30 min

Week 2

Monday - Rest

Tuesday - Grass – 5min easy 6min faster 5min easy.

Wednesday - Rest

Thursday - 5 x 2min with 2min recovery between efforts

Friday - Rest

Saturday - Steady run 15 min

Sunday - Steady run 30 min

Week 3

Monday - Rest

Tuesday - Grass – 5min easy 7min faster 5min easy.

Wednesday - Rest

Thursday - 10x 60secs with 90secs recovery between efforts

Friday - Rest

Saturday - Steady run 15 min

Sunday - Steady run 30 min

Week 4

Monday - Rest

Tuesday - Grass – 5min easy 8min faster 5min easy.

Wednesday - Rest

Thursday - 3min effort- 3min recovery – 2min effort – 2min recovery – 60secs effort – 90secs recovery X 2

Friday - Rest

Saturday - Steady run 15 min

Sunday - Steady run 30 min

Week 5

Monday - Rest

Tuesday - 15min fast run.

Wednesday - Rest

Thursday - 4 x 3min with 2min recovery between efforts

Friday - Rest

Saturday - Fartlek 15 min

Sunday - Steady run 35 min

Week 6

Monday - Rest

Tuesday - Grass – 5min easy 10min faster 5min easy

Wednesday - Rest

Thursday - 5 x 2min with 90secs recovery between efforts

Friday - Rest

Saturday - Fartlek 15 min

Sunday - Steady run 35 min

Week 7

Monday - Rest

Tuesday - Grass – 4min easy 12min faster 4min easy.  

Wednesday - Rest

Thursday - 10 x 60secs with 60secs recovery between efforts

Friday - Rest

Saturday - Fartlek 15 min

Sunday - Steady run 35 min

Week 8

Monday - Rest

Tuesday - Grass – 3min easy 14min faster 3min easy.   

Wednesday - Rest

Thursday - 3min effort - 2min recovery – 2min effort – 90secs recovery – 60sec effort – 45sec recovery X 2

Friday - Rest

Saturday - Fartlek 15 min

Sunday - Steady run 35 min

Week 9

Monday - Rest

Tuesday - Grass – 25 min fast run 

Wednesday - Rest

Thursday - 4 x 3 min with 90secs recovery between efforts

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 40 min

Week 10

Monday - Rest

Tuesday - Grass – 3 min easy 15 min faster 3min easy

Wednesday - Rest

Thursday - 6 x 2 min with 90secs recovery between efforts

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 40 min

Week 11

Monday - Rest

Tuesday - Grass – 3 min easy 5min faster 3min easy 5min faster 3min easy

Wednesday - Rest

Thursday - 2 min hard – 1min recovery – 1min hard – 1min recovery X 4

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 40 min

Week 12 - Easy week - Christmas

Monday - Rest

Tuesday - 25 min easy run

Wednesday - Rest

Thursday - 30 min easy run

Friday - Rest

Saturday - 20 min easy run

Sunday - 40 min easy run


January to March

A slight change of emphasis in training content.  Continue on grass for the bulk of the work carried out but a track session on Thursday would be the ideal.  This is an ideal period in which to include some “hill running”

Week 13

Monday - Rest

Tuesday - Grass – 3 x 5mins with 2 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 500m – 300m easy jog recovery

Friday - Rest

Saturday - Steady run 20 min to include 6 x 30sc hills

Sunday - Steady run 45 min

Week 14

Monday - Rest

Tuesday - Grass – 5min effort – 3min recovery – 4min effort – 2 ½ min recovery – 3min effort  - 2min recovery – 2min effort – 90secs recovery – 60sec effort

Wednesday - Rest

Thursday - Track - 3 x 1000m 10min recovery between efforts

Friday - Rest

Saturday - Steady run 20 min to include 6 x 30secs hills

Sunday - Steady run 45 min

Week 15

Monday - Rest

Tuesday - Grass – 3 x 3min with 2min recovery between efforts – 3 x 2min with 1 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 600m with 1 lap jog between efforts

Friday - Rest

Saturday - Steady run 25 min to include 8 x 20secs hills

Sunday - Steady run 45 min

Week 16

Monday - Rest

Tuesday - Grass – 5 x 2min – 1 ½ min recovery between efforts – 5 x 60secs with 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 6 x 300m with 5min recovery between efforts

Friday - Rest

Saturday - Fartlek 25min

Sunday - Steady run 45 min

Week 17

Monday - Rest

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

Wednesday - Rest

Thursday - Track - 8 x 200m with 200m walk/jog between efforts

Friday - Rest

Saturday - 4 x 30secs hills, 4 x 20secs hills 4 x 15sec hills with jog back recovery

Sunday - Steady run 45 min

Week 18

Monday - Rest

Tuesday - Grass – 5min effort – 5min recovery – 5 x 60secs with 60secs recovery between efforts – then 5min effort

Wednesday - Rest

Thursday - Track - 4 x 500m with 300m jog recovery between efforts

Friday - Rest

Saturday - 4 x 30secs hills 4 x 20secs hills 4 x 15secs all with jog back recovery

Sunday - Steady run 45 min

Week 19

Monday - Rest

Tuesday - Grass – 4min effort – 3min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort

Wednesday - Rest

Thursday - Track – 1 x 1000m – 10min recovery – 1 x 600m – 6min recovery – 1 x 300m

Friday - Rest

Saturday - Fartlek 25 min to include hills

Sunday - Steady run 45 min

Week 20

Monday - Rest

Tuesday - Grass – 8 x 60secs with 60secs recovery between efforts – 6 x 45secs with 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min – 100m

Friday - Rest

Saturday - Fartlek 25 min to include hills

Sunday - Steady run 45 min

Week 21

Monday - Rest

Tuesday - Grass – 3 x 3min – 2min recovery between efforts – 3 x 2min – 1 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track - 6 x 300m with 5min recovery between efforts

Friday - Rest

Saturday - Fartlek 25 min to include hills

Sunday - Steady run 45 min

Week 22

Monday - Rest

Tuesday - Grass – 2min effort – 1 ½ min recovery – 1 ½ min effort – 60secs recovery – 60 sec effort X 3 – 5min recovery between sets

Wednesday - Rest

Thursday - Track - 3 x 1000m – 8min recovery between efforts

Friday - Rest

Saturday - Fartlek 25 min to include hills

Sunday - Steady run 45 min

Week 23

Monday - Rest

Tuesday - Grass – 12 x 1min fast with 2min recovery between efforts

Wednesday - Rest

Thursday - Track - 200m, 150m, 100m X 3 walk back recovery

Friday - Rest

Saturday - 5 x 30secs hills 5 x 20secs hills 5 x 10secs hills all with jog back recovery

Sunday - Steady run 45 min 

Week 24

Monday - Rest

Tuesday - Grass – 4min effort – 3min recovery – 3min effort – 2min recovery – 60sec effort – 60sec recovery –X 2

Wednesday - Rest

Thursday - Track – 3 x 300m – 5min between efforts – 3 x 200m – 4min recovery – 3 x 100m – 3min recovery

Friday - Rest

Saturday - 5 x 30secs hills 5 x 20secs hills 5 x 10sec hills all with jog back recovery

Sunday - Steady run 45 min


April to June

Athletes endurance base to be maintained during this period to include a long Sunday run. Detailed sessions will generally become quicker so extra recovery is built in.  Speed endurance work plus an element of pure speed is included in this period.

Week 25

Monday - Rest

Tuesday - Grass – 25min effort run.

Wednesday - Rest

Thursday - Track – 6 x 300m – 5min recovery between efforts

Friday - Rest

Saturday - 8min steady – 8 x 20secs hills – 8min steady

Sunday - Steady run 45 min

Week 26

Monday - Rest

Tuesday - Grass – 5min steady – 5 x 1min with 60secs recovery between efforts – 5min steady – 5 x 30secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 600m fast – 10min recovery – 300m fast

Friday - Rest

Saturday - 10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday - Steady run 45 min

Week 27

Monday - Rest

Tuesday - Grass – 2min effort – 60sec recovery – 2min effort – 2min recovery – 60sec effort –60sec recovery – 60sec effort – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 6 x 200m – 200m walk recovery between efforts – 6 x 60secs – walk back recovery

Friday - Rest

Saturday - 10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday - Steady run 45 min

Week 28

Monday - Rest

Tuesday - Grass – 3 x 3min efforts – 2min recovery between efforts – 3 x 2min – 1 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track – 800m TIME TRIAL

Friday - Rest

Saturday - Fartlek 25 mins

Sunday - Steady run 45 min

Week 29

Monday - Rest

Tuesday - Grass – 6 x 2min efforts – 2min recovery between efforts

Wednesday - Rest

Thursday - Track - 4 x 500m – 300m walk/jog recovery between efforts

Friday - Rest

Saturday - Fartlek 20 mins

Sunday - Steady run 45 min

Week 30

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort –90secs recovery – 60sec effort – 60secs recovery – 30secs effort – 2min recovery X 2

Wednesday - Rest

Thursday - Track -100m, 120m, 140m, 160m, 180, 200m with walk back recovery

Friday - Rest

Saturday - Fartlek 20 mins

Sunday - Steady run 45 min

Week 31

Monday - Rest

Tuesday - Grass – 6 x 90secs – 2min recovery between efforts – 6 x 45secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track - 200m, 180m, 160m, 140m 120m, 100m with walk back recovery

Friday - Rest

Saturday - Fartlek 20 mins

Sunday - Steady run 45 min

Week 32

Monday - Rest

Tuesday - Grass – 4min effort –3min recovery – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60sec effort – 60sec recovery - 30sec effort – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 4 x 200m at 800m race pace – 60sec recovery between efforts X 2 – 10min recovery between sets

Friday - Rest

Saturday - 5 x 20secs full effort hills x 2 all with walk back recovery

Sunday - Steady run 45 min

Week 33

Monday - Rest

Tuesday - Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 150m, 4 x 100m, 4 x 60m all with walk back recovery

Friday - Rest

Saturday - 5 x 15secs hills 5 x 10secs hills full effort all with walk back recovery

Sunday - Steady run 45 min

Week 34

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort – 90sec recovery – 60sec effort – 60sec recovery  - 30sec effort 2min recovery X 2

Wednesday - Rest

Thursday - Track – 1000m TIME TRIAL – 10min recovery - 4 x 150m strides

Friday - Rest

Saturday - 3 x 20secs hills 3 x 15secs hills 3 x 10secs hills full effort all with walk back recovery

Sunday - Steady run 40 min

Week 35

Monday - Rest

Tuesday - Grass – 12 x 60sec efforts – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 500m with 300m recovery between efforts – 10min recovery – 5 x 300m – 3min recovery between efforts – all at 1500m pace

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 40 min

Week 36

Monday - Rest

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

Wednesday - Rest

Thursday - Track – 2 x 600m at 1500m pace – 10min recovery – 4 x 150m strides

Friday - Rest

Saturday - 6 x 60m fast runs X 3 walk back recovery

Sunday - Steady run 40 min


July to August

In this period the endurance base is always maintained but the emphasis is on speed

Week 37

Monday - Rest

Tuesday - Grass – 6 x 90secs efforts – 2min recovery between efforts – 6 x 45secs efforts – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 300m fast – 10min recovery between efforts

Friday - Rest

Saturday - Track – 4 x 150m fast – 4 x 80m fast all with walk back recovery

Sunday - Steady run 40 min

Week 38

Monday - Rest

Tuesday - Grass – 2 x 2min efforts – 1 ½ min recovery – 2 x 60secs efforts – 60secs recovery – 2 x 30secs efforts – 45secs recovery X 2 – 5mins recovery between sets

Wednesday - Rest

Thursday - Track – 6 x 200m fast  – 6min recovery between efforts

Friday - Rest

Saturday - Track – 4 x 600m – 5mins recovery between efforts – all at 1500m pace

Sunday - Steady run 40 min

Week 39

Monday - Rest

Tuesday - Grass – 5 x 3min efforts – 3min recovery between efforts

Wednesday - Rest

Thursday - Trial – 6 x 150m fast with walk back recovery – 6 x 60secs fast walk back recovery

Friday - Rest

Saturday - Track – 600m TIME TRIAL – 15min recovery - 6 x 100m strides

Sunday - Steady run 40 min

Week 40

Monday - Rest

Tuesday - Grass – 3 x 5min efforts – 3min recovery – 4 x 30secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 500m efforts at 1500m pace – 300m jog recovery – 4 x 150m strides

Friday - Rest

Saturday - Track – 3 x 200m – 60secs between efforts X 2 – 6min between sets – all at 800m pace

Sunday - Steady run 40 min

Week 41

Monday - Rest

Tuesday - Grass – 5 x 45secs – 60sec recovery between efforts – 5 x 30secs – 60secs recovery between  – 5 x 15secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery

Friday - Rest

Saturday - Track – 1000m TIME TRIAL – 15min recovery - 4 x 100m fast strides

Sunday - Steady run 40 min

Week 42

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60secs – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 300m, 250m, 200m, 250m, 300m all with walk back recovery

Friday - Rest

Saturday - 2 x 600m TIME TRIAL – 15min recovery between efforts

Sunday - Steady run 40 min

Week 43

Monday - Rest

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

Wednesday - Rest

Thursday - Track –3 x 300m – 100m walk recovery X 2 -10min recovery between sets

Friday - Rest

Saturday - Track or flat grass – 5 x 15secs with 30secs recovery between efforts X 3 – 3min recovery between sets

Sunday - Steady run 40 min

Week 44

Monday - Rest

Tuesday - Grass – 6 x 2min – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 200m fast 200m walk recovery

Friday - Rest

Saturday - Track or flat grass – 4 x 20secs – 40secs recovery between efforts – 4 x 15secs – 30secs recovery between efforts 4 x 10secs – 20secs recovery between efforts – 3min recovery between sets

Sunday - Steady run 40 min

Week 45

Monday - Rest

Tuesday - Grass – 4 x 90secs – 90secs recovery between efforts – 4 x 60secs – 60secs recovery between efforts – 4 x 30secs – 30secs recovery between efforts

Wednesday - Rest

Thursday - Track - 6 x 200m at 800m pace – 60secs recovery between efforts OR 8 x 200 at 1500m pace – 60secs recovery between efforts

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 40 min

Week 46

Monday - Rest

Tuesday - Grass – 4 x 30secs – 60secs recovery between efforts – 2 x 45secs – 60secs recovery between efforts – 2 x 60secs – 1 ½ min recovery between efforts – 4 x 90secs – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 8 x 150m fast – 250m walk recovery

Friday - Rest

Saturday - Track  - 800m – 6min recovery – 600m – 5min recovery – 400m – 4min recovery – 200m

Sunday - Steady run 40 min

Week 47

Monday - Rest

Tuesday - Grass – 6 x 2min – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 6 x 100m – walk back recovery – 5 x 60m – walk back recovery

Friday - Rest

Saturday - Track – 2 x 1000m – 10min recovery

Sunday - Steady run 40 min

Week 48

Monday - Rest

Tuesday - Grass – 4 x 30secs – 45secs recovery between efforts – 4 x 20secs – 30secs recovery between efforts – 4 x 10secs – 20secs recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 300m fast – 10min recovery between efforts

Friday - Rest

Saturday - Steady run 20 min

Sunday - Steady run 40 min


September

Weeks 49 –52 - A well earned break before the work cycle commences again.  However, active rest is encouraged e.g. swimming, cycling and walking.

 

 

 

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