Senior Middle Distance Program

Middle distance training

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.

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 – 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 
  • WednesdaySteady 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 too – 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

June to August

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
  • WednesdayEasy 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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