Intermediate Middle Distance Training

Below is 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 ot run 2min 29secs (girl) and 2min 13 (boy) for 800m and 5min 10 (girl) and 4min 36 (boy) for 1500m.

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

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.

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”

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.

More Athletics:

Middle Distance