Intermediate Middle Distance Program

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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