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 1500 m Training
Tony Wilson
Posted: Jun 16 2009, 08:48 PM


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Joined: 20-July 05



Following the Base Training for 800 m Runners, here is the reported training for a 1500m/mile runner.


Advice from Harry Wilson (Steve Ovett)
There are really three training periods in the year for a middle distance runner.
Base Endurance Period
The first, from October to the middle of March, is almost 100% strength and endurance training - aerobic work to improve general fitness and oxygen exchange. A simple definition of aerobic work would be 'training at a pace where the oxygen you can extract from the air you breathe in roughly equals the amout of oxygen required to prevent the buildup of waste products which appear in the muscles during exercise". When the oxygen uptake is insufficient, lactic acid accumulates in the muscles and the activity becomes anaerobic.
So the middle distance runner must practice both energy processes, and obviously the shorter the event, the more anaerobic the activity. This would consist of a mixture of steady state runs, either long easy runsor shorter brisk ones, all at a regular pace. The work might include some long repetitions, though not too fast. Even during this endurance phase though, I like to maintain one session per wekk of srinting and technique training (improving a runner's style), so that these sprinting abilities are kept primed. (I can recall when steve was in the middle of a 100 mile a week schedule, he was still running repetitions of 60 metres indoors in about 7.2 or 7.3 seconds from a standing start.) Provided you keep the speed work going and do about 10 percent anaerobic owrk, you don't necessarily lose speed during heavy mileage. If a runner does cross country races during the winter, this initself will provide the necessary anaerobic work because cross country racers do run into oxygen debt and develop a tolerance to it.

Transistion Period
The second training period, from about mid-March to May, includes more of this anaerobic or oxygen-debt work. THis is when it becomes vital to tailor the training to fit the individual athlete, because teh transistion period is both mentally distressing and physically painful. I regard it as the hardest partof the yearfor both coach and athlete; after all the wonter donkey work, pressure is being applied, recovery times are cut down and speeds are stepped up.

Competition
The final training period is from May to competition time. Mentally and physically the races become the focal point, and the training is structured around them.

Steve Ovett
A TYPICAL WINTER WEEK'S TRAINING
NOV-MAR 1979/80

Sun
a.m. 10 miles road - 57/60 mins
p.m. 10 miles road - 54/55 mins
Mon
a.m. 5 miles road - Easy 35 mins
p.m. 10 miles road - Fast/steady 52/53 mins
Tue
a.m. 10 miles road - Hard on road 4 x 300m approx with fast jog rec then across another very steep hill, 4 x 400m approx jog rec.
Wed
a.m. 10 miles road - 58/60 mins
p.m. 10 miles - Plus technique work at Crystal Palace
Thu
a.m. 5 miles road - Easy 35 mins
p.m. 10 miles road - Steady 55/58 mins continuous
Fri
a.m. 5 miles road - Easy 35 mins
p.m. 5 miles road - Easy 35 mins
Sat
a.m. 5 miles road - Easy 35 mins
p.m. 6 x 1000m park - Hard with 30 secs 1 min rec (in spikes)

Transition Period
Sun
a.m. 10 miles - road Easy - 60/65 mins
p.m. 4 miles Easy + 5 x 3 x 200m (27"/28") [30", 3 min]
Mon
a.m. 5 miles - road Easy - 35 mins
p.m. Track session 5 x 300m (37.4" av.) [2 min]
Tue
a.m. 5 miles Easy - 35 mins
p.m. 6 x 700m - in park Very hilly at start, long downhill to finish (90% effort) [2 min] (in spikes) + 10 x 100m strides at end
Wed
a.m. 5 miles - road Easy - 35 mins
p.m. Track session Technique work - high knees etc, 5 x 150m (16"/17") [walk] +10 x 100m (change of pace 11"/13")
[walk] + 4 x 60m (standing start) [3min]
Thu
a.m. Rest Weights in morning.
p.m. Hills - park 6 x 30 secs (in spikes - 90% effort) [jog], 10 mins jog, then 8 x 15 secs [walk]. Aim at good knee lift
and technique.
Fri
a.m. 5 miles - road Easy - 35 mins
p.m. 5 miles Plus 4 x 5 x 100m (14"/15") [starting at 30 secs on the first set to 5 secs rec on the last set].
Sat
a.m. 6 x 1000m in park (in spikes) [30"/60"]
p.m. 5 miles Easy - + 6 x 100m strides on grass

Racing Phase
Sun
a.m. 10 miles - road Easy - 65 mins
p.m. Strides - grass 10 x 100m (13"/14" accelerations, change of pace).
Mon
a.m. Rest
p.m. Track session Change of pace 4 x 400m (first 200m 28"/29", last 200m 23"/24")) [5 min].
Tue
a.m. Easy run 35 mins
p.m. Strides 6 x 100m - Relaxed
Wed
Rest day
Thu
Travel to London, then to Oslo
Fri
p.m. Easy run 30 mins + strides
Sat
p.m. Race 1 mile Bislett Games - equalled World Record for Mile

Source British Milers Club

John Walker
Mile World Record
1500 m Olympic Gold Medal
General Conditioning Period
[doHTML]
John Walker
Mile World Record
1500 m Olympic Gold Medal
Endurance Base Period
Mon
AM - Aerobic Run 30-45 min easy
PM Aerobic Run 30-45 min solid
Tue
AM - Aerobic Run 30-45 min easy,
PM 5 x 1000m (2 min) @3-5km pace
Wed
Aerobic Run 50-60 min
Thur
AM - Aerobic Run 30-45 min
PM - Aerobic Run 30-45 min
Fri
Aerobic Run 30-45 easy
Sat
AM - 5k - 7k Tempo Run approx 2.45-2.55/ km pace
PM Aerobic Run 30-45 min easy
Sun
Aerobic Run 80-90 min steady

Transition Period
Transistion
Mon
AM - Aerobic Run 30-45 min easy
PM Aerobic Run 30-45 min solid
Tue
AM - Aerobic Run 30-45 min easy,
PM 5 x 1600 m (3-4 min) @3-5km pace
Wed
Aerobic Run 60 min
Thur
AM - Aerobic Run 30-45 min
PM - 10 x 400 (60 sec) @ 1500 m pace
Fri
Aerobic Run 30-45 easy
Sat
AM - 3k - 5k Tempo Run approx 80-90% race pace effort
PM Aerobic Run 30-40 min easy
Sun
Aerobic Run 80-90 min steady

Hicham El Guerrouj
Endurance Base Phase
Mon
AM - Aerobic Endurance 1 hour
PM - Power in weights room with plyometrics or hill reps
Tues
AM - Aerobic Endurance 1 hour
PM - 4 x 2000m (2-3 min) @ 5km pace
Wed
AM - Rest
PM - Aerobic Endurance 45 min
Thur
AM - Aerobic Endurance 45 min
PM - Aerobic Endurance 45 min
Fri
AM - Aerobic Endurance 50 min easy
PM - Strength in weights room
Sat
AM - Aerobic Endurance 45 min
PM 5 x Mile (recovery 2-3 min) @ 3 km race pace
Sun
AM - Aerobic Endurance 1 hour+ easy
PM - Rest if overly fatigued

Transition Phase
Mon
AM - Aerobic Endurance 1 hour
PM - Power in weights room with plyometrics or hill reps
Tues
AM - Aerobic Endurance 1 hour
PM - 4 x 2000m (2-3 min) @ 5km pace
Wed
AM - Aerobic Endurance 45 min
PM - Aerobic Endurance 45 min
Thur
AM - Aerobic Endurance 45 min - hilly and fast
PM - Aerobic Endurance 45 min
Fri
AM - Aerobic Endurance 50 min easy
PM - Power in weights room
Sat
AM - Aerobic Endurance 45 min
PM - 5 x Mile (recovery 2-3 min) @ 3 km race pace
Sun
AM - Aerobic Endurance 1 hour+ easy
PM - Rest if overly fatigued


Noureddine Morceli
Transition Period 1990
A typical week when getting ready for the 1990 track season.
Mon
One hour hard on Roads. Then change on spikes for easy strides, to work on finish
Tues
One hour easy - as slow as 10 minute per mile
Wed

Intervals such as 12 x 400 (100 jog recovery)
Thur
One hour easy - as slow as 10 minute per mile
Frid

Fartlek striding and sprinting on golf course
Sat
Easy
Sun
75 to 90 min at 6.30 mile pace


Herb Elliott
Base Endurance Period at 18 years of age
Mon: A ten mile run at any pace I felt like setting, always finishing hard over the last two miles or so
Tue: Six or seven miles in the morning. Weight lifting in the evening
Wed: Ten miles hard against the clock
Thu: same as Tue
Fri: rest
Sat: faster 'fun' workout at lunchtime on the track. A hard five miles in the evening
Sun: eight to ten miles in the morning, eight to ten miles hard in the afternoon.

two weight lifting sessions were presumably low reps heavy weights

Kip Keino
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Tony Wilson
Posted: Jun 18 2009, 08:49 PM


Administrator


Group: Admin
Posts: 305
Member No.: 1
Joined: 20-July 05



Peter Snell
based on Lydiard's training plan in Run to the Top published in 1962 p.72
Base Phase
Sun
15 miles at 1/4 effort
Mon
10 miles at 1/2 effort over a hilly course
Tue
15 miles at 1/4 effort over an easier running course, undulating rather than dead flat
Wed
12 miles of fartlek running
Thu
18 miles at 1/4 effort on an easy course
Fri
10 miles fast over a flat course - not racing speed but about 3/4 effort
Sat
20 to 30 miles over an esy course at 1/4 pace
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