Senior Middle Distance

A 52 week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. Schedule for a middle distance athlete aiming to run 2min 25secs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m.  Additionally 10min 50secs (Girl) and 9min 30secs (boy) for 3000m.

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 - 15 min faster - 5min easy. 

Wednesday - Easy run 30 min

Thursday - Track or grass -5 x 3min with 2min recovery between efforts

Friday - Rest

Saturday - Steady run 25 min

Sunday - Steady run 45min

Week 2

Monday - Rest

Tuesday - Grass – 5min easy 18min faster 5min easy.  

Wednesday - Easy run 30 min

Thursday - Track or grass - 8 x 2min with 1 ½ min recovery between efforts

Friday - Rest

Saturday - Steady run 20 min

Sunday - Steady run 45min

Week 3

Monday - Rest

Tuesday - Grass – 5min easy 20min faster 5min easy.  

Wednesday - Easy run 30 min

Thursday - Track or grass -12x 60secs with 60secs recovery between efforts

Friday - Rest

Saturday - Steady run 20 min

Sunday - Steady run 45min

Week 4

Monday - Rest

Tuesday - Grass – 5min easy 20min faster 5min easy

Wednesday - Easy run 30 min

Thursday - Track or grass - 8 x 2min with 1 ½ min recovery between efforts

Friday - Rest

Saturday - Steady run 20 min

Sunday - Steady run 45min

Week 5

Monday - Rest

Tuesday - Grass -30min tempo/effort run.

Wednesday - Easy run 30 min

Thursday - Track or grass - 5 x 3min with 1 ½ min recovery between efforts

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 50 min

Week 6

Monday - Rest

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

Wednesday - Easy run 30 min

Thursday - 8 x 2min with 60secs recovery between efforts

Friday - Rest

Saturday - Fartlek 20 min

Sunday - Steady run 50 min

Week 7

Monday - Rest

Tuesday - Grass – 4min easy 15min faster 4min easy.  

Wednesday - Easy run 30 min

Thursday - Track or grass -12 x 60secs with 60secs recovery between efforts

Friday - Rest

Saturday - Fartlek 25 min

Sunday - Steady run 50 min

Week 8

Monday - Rest

Tuesday - Grass – 3min easy 18min faster 3min easy.   

Wednesday - Easy run 30 min

Thursday - Track or grass -3min effort - 1 ½ min recovery – 2min effort – 60secs recovery – 60sec effort – 2min recovery X 3

Friday - Rest

Saturday - Fartlek 25 min

Sunday - Steady run 50 min

Week 9

Monday - Rest

Tuesday - Grass – 35min tempo/effort run 

Wednesday - Steady 30min run

Thursday - Track or grass - 6 x 3min with 1 ½ min recovery between efforts

Friday - Rest

Saturday - Fartlek 25 min

Sunday - Steady run 55 min

Week 10

Monday - Rest

Tuesday - Grass – 5in easy 20min faster 5min easy

Wednesday - Steady 30min run

Thursday - Track or grass 8 x 2min with 60secs recovery between efforts

Friday - Rest

Saturday - Fartlek 30 min

Sunday - Steady run 55 min

Week 11

Monday - Rest

Tuesday - Grass – 3min easy 6min faster 3min easy 6min faster 3min easy

Wednesday - Steady 30min run

Thursday - Track or grass - 2min hard – 1min recovery – 1min hard – 1min recovery X 5

Friday - Rest

Saturday - Fartlek 30 min

Sunday - Steady run 55 min

Week 12 - Easier week - Christmas

Monday - Rest

Tuesday - Easy run 30 min

Wednesday - Rest

Thursday - Easy run 30 min

Friday - Rest

Saturday - Easy run 20 min

Sunday - Easy run 50 min


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 – 4 x 5mins with 2 min recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 5 x 500m – 300m easy jog recovery  (3km pace)

Friday - Rest

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

Sunday - Steady run 60min

Week 14

Monday - Rest

Tuesday - Grass – 5min effort – 2min recovery – 4min effort – 2 min recovery – 3min effort  - 1 ½ min recovery – 2min effort – 60secs recovery – 60sec effort

Wednesday - Steady 30min run

Thursday - Track - 4 x 1000m – 200m easy jog between efforts (5km pace)

Friday - Rest

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

Sunday - Steady run 60min

Week 15

Monday - Rest

Tuesday - Grass – 4 x 3min with 1 ½ min recovery between efforts – 4 x 2min with 60secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 5 x 600m – 200m easy jog between efforts (3km pace) – 200m easy jog – then 6 x 200m – easy 200m jog recovery (1500m pace)

Friday - Rest

Saturday - Steady run 30min to include 8 x 20secs hills

Sunday - Steady run 60min

Week 16

Monday - Rest

Tuesday - Grass – 5 x 2min – 60sec recovery between efforts – 5 x 60secs - 60secs recovery between efforts- 5 x 30secs – 30sec recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 3 x 300m X 3 with 100m jog recovery and 1 lap jog between sets (1500m pace)

Friday - Rest

Saturday - Fartlek 35min

Sunday - Steady run 60min

Week 17

Monday - Rest

Tuesday - Grass – 10min tempo/effort – 3min recovery – 3 x 3min tempo/effort – 1 ½ min recovery – 3 x 60secs – 60secs recovery

Wednesday - Steady 30min run

Thursday - Track – 10 x 200m with 200m jog between efforts  (1500m pace) – 5min recovery – 4 x 50m walk back recovery

Friday - Rest

Saturday - 5 x 30secs hills, 5 x 20secs hills 5 x 15sec hills with jog back recovery

Sunday - Steady run 60min

Week 18

Monday - Rest

Tuesday - Grass – 5min tempo/effort – 3min recovery – 5 x 60secs with 60secs recovery between efforts – 3min recovery - 5min tempo/effort – 2min recovery – 5 x 30secs – 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track - 6 x 500m with 300m jog recovery between efforts (3km pace)

Friday - Rest

Saturday - 5 x 30secs hills 5 x 20secs hills 5 x 15secs all with jog back recovery

Sunday - Steady run 60min

Week 19

Monday - Rest

Tuesday - Grass – 5min tempo/effort – 3min recovery – 5 x 2min efforts with 60secs recovery between each – 3min recovery - 5min tempo/effort

Wednesday - Steady 30min run

Thursday - Track – 1 x 1000 (3km pace) – 1 lap jog recovery – 5 x 400m (1500m pace) 60secs recovery between efforts – 1 lap jog – 1000m (3km pace)

Friday - Rest

Saturday - Fartlek 35min to include hills

Sunday - Steady run 60min

Week 20

Monday - Rest

Tuesday - Grass – 10 x 60secs with 60secs recovery between efforts – 5 x 45secs with 60secs recovery between efforts – 5 x 30secs with 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 300m – 4min recovery – 250m – 4min recovery – 200m – 3min recovery - – 150m – 3min recovery – 100m (All fast)

Friday - Rest

Saturday - Fartlek 35min to include hills

Sunday - Steady run 60min

Week 21

Monday - Rest

Tuesday - Grass – 4 x 3min – 1 ½ min recovery between efforts – 4 x 2min – 60secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track - 6 x 300m (800m pace) with 3min recovery between efforts OR 3 x 300m X 3sets45secs recovery between efforts and 1 lap jog between sets – (1500m pace)

Friday - Rest

Saturday - Fartlek 35min to include hills

Sunday - Steady run 60min

Week 22

Monday - Rest

Tuesday - Grass – 2min effort – 60sec recovery – 1 ½ min effort – 45secs recovery – 60 sec effort X 4 – 3min recovery between sets

Wednesday - Steady 30min run

Thursday - Track – 4 x 1000m – 3 min recovery between efforts (3km pace)

Friday - Rest

Saturday - Fartlek 35min to include hills

Sunday - Steady run 60min

Week 23

Monday - Rest

Tuesday - Grass – 15 x 1min fast with 1 ½ min recovery between efforts

Wednesday - Steady 30 min run

Thursday - Track –
A)    800m session -200m, 150m, 100m x 3 walk back recovery
B)    1500m/3km session – 1200m – 8min recovery – 1000m – 6min recovery – 800m – 4min recovery – 600m – 3min recovery – 400m

Friday - Rest

Saturday - 6 x 30secs hills 6 x 20secs hills 6 x 10secs hills all with jog back recovery

Sunday - Steady run 60min

Week 24

Monday - Rest

Tuesday - Grass – 7min tempo/effort – 3min recovery – 3min effort – 90secs recovery – 2min effort – 60sec recovery – 60sec effort X 2 – 3min between sets

Wednesday - Steady 30min run

Thursday - Track – 400m – 100m jog – 300m – 100m jog – 200m – 100m jog – 100m X 3 – 1 lap jog between sets

Friday - Rest

Saturday - 6 x 30secs hills 6 x 20secs hills 6 x 10sec hills all with jog back recovery

Sunday - Steady run 60 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 – 5min steady – 2min recovery – (10 x 15secs with 15sec recovery X 2 with 2min recovery between sets) – 2min recovery - - 5min steady

Wednesday - Steady 30min run

Thursday - Track – 4 x 400m with 60secs recovery between efforts X 2 – 5min recovery between sets (1500m pace)

Friday - Rest

Saturday - 10 min steady – 8 x 20secs hills jog back recovery - 10min steady

Sunday - Steady run 60 min

Week 26

Monday - Rest

Tuesday - Grass – 5min steady – 2min recovery - 5 x 1min with 60secs recovery between efforts – 2min recovery – 5 min steady – 2min recovery - 5 x 30secs – 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 4 x 200m – 60secs recovery – X 2 – 5min recovery between sets (800m pace)

Friday - Rest

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

Sunday - Steady run 60 min

Week 27

Monday - Rest

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

Wednesday - Steady 30min run

Thursday - Track – 3 x 500m – 60sec recovery between efforts – 5min recovery – 5 x 300m with 100m walk recovery – (1500m pace)

Friday - Rest

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

Sunday - Steady run 60 min

Week 28

Monday - Rest

Tuesday - Grass – 3 x 3min efforts – 1 ½ min recovery between efforts – 3 x 2min – 60secs recovery between efforts – 3 x 60secs – 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 800m or 1500m TIME TRIAL

Friday - Rest

Saturday - Fartlek 35mins

Sunday - Steady run 60 min

Week 29

Monday - Rest

Tuesday - Grass – 10 x 2min efforts – 2min recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 2 x 400m – 60secs recovery – 2 x 300m – 60secs recovery – 2 x 200m – 60secs recovery – 10min recovery between sets – (800m pace)

Friday - Rest

Saturday - Fartlek 35mins

Sunday - Steady run 60 min

Week 30

Monday - Rest

Tuesday - Grass – 8min hard run – 4min recovery – 5 x 75secs – 60secs recovery between efforts – 2min recovery – 5 x 30secs – 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track –
A)    800m session -100m, 120m, 140m, 160m, 180, 200m with walk back recovery (fast)
B)    1500m/3km session – 200m, 250m, 300m 350m, 400m with walk back recovery (fast)

Friday - Rest

Saturday - Fartlek 35mins

Sunday - Steady run 60 min

Week 31

Monday - Rest

Tuesday - Grass – 6 x 90secs – 1 ½ min recovery between efforts – 2min recovery - 6 x 45secs – 60secs recovery between efforts – 6 x 15secs with 30secs recovery

Wednesday - Steady 30min run

Thursday - Track –
A)    800m session - 200m, 180m, 160m, 140m 120m, 100m with walk back recovery (fast)
B)    1500m/3km session – 400m, 350m, 300m, 250m, 200m walk back recovery (fast)

Friday - Rest

Saturday - 6 x 20secs hill full efforts walk back recovery X 2 – 8min recovery between sets

Sunday - Steady run 60 min

Week 32

Monday - Rest

Tuesday - Grass – 4min effort – 2 min recovery – 3min effort – 1 ½ min recovery – 2min effort – 60sec recovery – 60sec effort – 45ec recovery - 30sec effort  - X 2 – 5min recovery between sets

Wednesday - Steady 30min run

Thursday - Track – 8 x 400m – 2min recovery between efforts – (1500m pace)

Friday - Rest

Saturday - 6 x 20secs full effort hills x 2 all with walk back recovery – 8min recovery between sets

Sunday - Steady run 60 min

Week 33

Monday - Rest

Tuesday - Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 5 x 30secs with 30secs between efforts

Wednesday - Steady 30min run

Thursday - Track – 6 x 300m – 3min recovery between efforts – (800m pace)

Friday - Rest

Saturday - 6 x 15secs hills 6 x 10secs hills full effort all with walk back recovery

Sunday - Steady run 50 min

Week 34

Monday - Rest

Tuesday - Grass – 5min steady – 3min recovery – 90sec effort – 45 sec recovery – 60sec effort –30secs recovery – 30secs effort X 2 – 3 min recovery between sets – 5min steady

Wednesday - Steady 30min run

Thursday - Track – 1000m – (3km pace) – 2min recovery – 5 x 200m (1500m pace) – 60sec recovery between efforts X2 – lap jog between sets

Friday - Rest

Saturday - 10min steady – 2min recovery - 10 x 20secs hills jog back recovery – 2min recovery – 10min steady

Sunday - Steady run 50 min

Week 35

Monday - Rest

Tuesday - Grass – 3 x 1 ½ min effort – 60sec recovery between efforts – 3 x 60sec effort – 45sec between efforts recovery – 3 x 30secs – 30sec recovery between efforts – 1 ½ min between each set of 3

Wednesday - Steady 30min run

Thursday - Track – 3 x 500m with 90secs recovery between efforts – 1 lap jog recovery – 5 x 300m – 90secs recovery between efforts – (1500m pace)

Friday - Rest

Saturday - Fartlek 30min

Sunday - Steady run 50 min

Week 36

Monday - Rest

Tuesday - Grass – 10min tempo/effort – 3min recovery – 5min tempo/effort – 3min recovery – 3min tempo/effort

Wednesday - Steady 30min run

Thursday - Track – 200m – 4min recovery – 400m – 5min recovery – 600m – 6min recovery – 400m – 4min recovery –200m (all fast efforts

Friday - Rest

Saturday - 6 x 60m hills runs X 4 walk back recovery – 3min recovery between sets

Sunday - Steady run 50 min


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

Week 37

Monday - Rest

Tuesday - Grass – 7min tempo/effort – 3min recovery – 2min out – 60sec recovery –2min back – 2min recovery – 60sec out – 60sec recovery –60sec back

Wednesday - Steady 30min run

Thursday - Track –
A)    3 x 300m – 8min recovery between efforts (400m pace)
B)     3 x 400m – 5min recovery between efforts (800m pace)

Friday - Rest

Saturday - Track or flat grass  – 6 x 150m fast – 4 x 80m fast - all with walk back recovery

Sunday - Steady run 50 min

Week 38

Monday - Rest

Tuesday - Grass – 3min tempo/effort – 1 ½ min recovery – 5 x 15secs – 20sec recovery between efforts X 3 – 2min recovery between sets

Wednesday - Steady 30min run

Thursday - Track – 3 x 40secs – 30secs recovery between efforts – 4 x 30secs – 30secs recovery between efforts – 6 x 20secs – 30secs recovery between efforts – 6min recovery between sets (800m pace)

Friday - Rest

Saturday - Track – 5 x 600m – 5mins recovery between efforts – (1500m pace)

Sunday - Steady run 50 min

Week 39

Monday - Rest

Tuesday - Grass – 6 x 3min efforts – 2min recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 2 x 400m – 60sec recovery between efforts – 2 x 300m – 45secs recovery between efforts – 2 x 200m – 30sec recovery between efforts.  1 lap jog between sets  (800m/1500m pace)

Friday - Rest

Saturday - Track or flat grass – 6 x 150m, 6 x 60m with walk back recovery

Sunday - Steady run 50 min

Week 40

Monday - Rest

Tuesday - Grass – 3 x 5min efforts – 2min recovery – 3 x 60secs – 60sec recovery between efforts – 1 ½ min recovery - 3 x 30secs – 30secs recovery between efforts

Wednesday - Steady 30min run

Thursday - Track – 200m – 3min recovery – 300m – 4min recovery – 400m – 4min recovery – 300m – 3min recovery –200m – faster than 800m race pace

Friday - Rest

Saturday - Track –
A)    4 x 200m – 60secs between efforts X 2 – 6min between sets – (800m pace)
B)     2 x 1000m – 8min recovery between efforts (1500m pace)

Sunday - Steady run 50 min

Week 41

Monday - Rest

Tuesday - Grass – 5 x 60secs – 75sec recovery between efforts – 5 x 45secs – 60secs recovery between  – 5 x 30secs – 60secs recovery between efforts

Wednesday - Easy run 30min

Thursday - Track –
A)    800m session 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery (fast)
B)     1500m/3km session 600m – 5min recovery – 500m – 4min recovery – 400m – 3min recovery – 300m – 2min recovery –200m (1500m pace)

Friday - Rest

Saturday - Track – 1000m TIME TRIAL – 15min recovery - 5x 100m fast strides

Sunday - Steady run 45 min

Week 42

Monday - Rest

Tuesday - Grass – 8min tempo/effort – 3min recovery – 6 x 60secs  – 90secs recovery – 6 x 30secs (fast) – 60secs recovery

Wednesday - Easy run 30min

Thursday - Track – 3 x 300m X 3 – walk/jog 100m between efforts – 6min recovery between sets (1500m pace)

Friday - Rest

Saturday - 5 x 15secs X 4 – 30secs recovery between efforts – 2min recovery between sets (fast)

Sunday - Steady run 45 min

Week 43

Monday - Rest

Tuesday - Grass – 5min hard – 3min recovery – 5 x 2min – 60secs recovery between efforts – 3min recovery – 5min hard

Wednesday - Easy run 30min

Thursday - Track – 6 x 200m fast with walk back recovery

Friday - Rest

Saturday - Track  - 3 x 1000m – 3min recovery – between efforts – (3km pace)

Sunday - Steady run 45 min

Week 44

Monday - Rest

Tuesday - Grass – 10 x 2min – 2min recovery between efforts

Wednesday - Easy run 30min

Thursday - Track – 2 x 500m – 8min recovery between efforts – (fast)

Friday - Rest

Saturday - Track or flat grass – 5 x 20secs – 40secs recovery between efforts – 5 x 15secs – 30secs recovery between efforts 5 x 10secs – 20secs recovery between efforts – 3min recovery between sets

Sunday - Steady run 45 min

Week 45

Monday - Rest

Tuesday - Grass – 5 x 90secs – 90secs recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 5 x 30secs – 30secs recovery between efforts

Wednesday - Easy run 30min

Thursday - Track –
A)    4 x 200m – 60secs recovery between efforts X 2 – 8min recovery between sets (800m pace)
B)     10 x 200m – 60secs recovery between efforts (1500m pace)

Friday - Rest

Saturday - Fartlek 30min

Sunday - Steady run 45 min

Week 46

Monday - Rest

Tuesday - Grass – 5 x 30secs – 30secs recovery between efforts – 5 x 45secs – 60secs recovery between efforts – 5 x 60secs – 60secs recovery between efforts – 4 x 90secs – 1 ½ min recovery between efforts

Wednesday - Easy run 30min

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

Friday - Rest

Saturday - Track  - 1000m – 6min recovery – 800m – 5min recovery – 600m – 4min recovery – 400m – 3min recovery –200m (3km pace increasing to 800m pace at finish)

Sunday - Steady run 45 min

Week 47

Monday - Rest

Tuesday - Grass – 8 x 2min – 2min recovery between efforts

Wednesday - Easy run 30min

Thursday - Track – 8 x 100m – walk back recovery – 8 x 60m – walk back recovery

Friday - Rest

Saturday - Track – 2 x 1200m – 10min recovery (3km pace)

Sunday - Steady run 45 min

Week 48

Monday - Rest

Tuesday - Grass – 5 x 30secs – 30secs recovery between efforts – 5 x 20secs – 20secs recovery between efforts – 5 x 10secs – 10secs recovery between efforts

Wednesday - Easy run 30min

Thursday - Track –
A)    3 x 300 fast – 10min recovery between efforts
B)     3 x 600m fast – 12min recovery between efforts

Friday - Rest

Saturday - Steady run 30min

Sunday - Steady run 45 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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