Here is the schedule which I going to do for this yrs track season. I am looking for 4:00.
I have came off a successful xc season and run milage of approx 40 miles per week- however I count time on legs rather than milage and I am 17.
I will do these these two sessions throughout april- july however I will drop core excercises when I have a big race on that week.
Core exercises/circuits x 1 – leg raises, superman, bridge, plank, crunches, squats, squat thrusts, burpees
Polymetrics before 1 main session- skips: fast, hight, distance hops, bounding, high knees, quick steps, lunges, vertical jumps, forward jumps
March 27th- 2nd April
6 x 1k, 2 min rec
Progressive run 2k/2k/2k
1500 predictor session- 400 (45 secs) 800 (90 secs) 300 (5 min rec) x 2
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
april 3rd- 10th
2 x 4 x 2 mins with first 30 sec@1500m pace, 90 sec rec and 5 min btw sets
3 mile run, every mile 200m sprint,
2 x 5 x 300m @ 1500m pace 90 sec rec and 5 mins, 200m flat out to finish
2 x easy run 25-30 mins
1 x long run of 50 mins
april 11-18
3k race
35 min run – 5 min easy, 5 min hard
2 x 200+400+200 with 1 min, 2 min, 10 min rec @ 800m pace
3 x 4mins , 1 min rec, 30 sec sprint 4 min rec
2 x easy runs
April 19-25
5 x 1km 2 min rec
2 x 4 x 400 @ 1500m pace, 90 sec rec, 5 min sets
1500m race
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
April 26- 2
4 x 1km 2 min rec
350, 300, 250,200,150 full rec
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
May 3- 9
2 x 1500m races
5-4-3-2-1 with 2 min rec
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
May 10-16
25 min @LT with 400m flat out
2 x 600 , 600 , 400 with 2 min rec and 5 min sets
4 x 1km with 3 min rec
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
May 17-24
Gerschler fartlek 30 sec hard with decreasing rest from 90-60-30 x 4
2 x 2 x 800 with 2 min rec and 5 min sets
1500m race
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
May 25-31
1k, 600, 400,300,200,100 rec 5,4,3,2,1
3 mile run, 200m sprint every mile
8 x 2 mins with 2 min rec
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 50 mins
June 1-7
1500m race
2 x 500+300 with 1 min rec and 10 mins
2 x easy runs of 25-30 mins with 5 x 100m strides after 1 of the runs
1 x long run of 40 mins
June 8-15
4 x 200m@ 1500m 2 x 200@800 4 x 200@1500
90 sec rec and 5 min sets
1500m race- BIG
2 x easy runs of 25-30 mins
June 15-21
Gerschler fartlek 30 sec hard with decreasing rest from 90-60-30 x 4
june 17th- differations- will help with uneven paced races
2x 600/400 1st 600m@ 3k pace, next without rest 400m@ 1500m pace. 3 min rec btw reps so after both and 5 min rest before 200/200
3x 200/200 1st 200m @ 2 secs slower than 1500m pace (close to 34) 2nd 200m @ 2 secs quicker than 1500m pace ( close to 30) 2:30 min rec.
Short hill sprints
2 x easy runs
June 22-28
800m race
8 x 2 mins with 2 mins rec
2 x easy runs
1 x long run of 45 mins
June 28-5
Progressive run 2k/2k/2k
3 x 400@1500m 45 secs rec, 5 min rec , 2 x 400@800 90 secs rest, 10 mins 1 x 400@flat out
1500m race
6 july-13 july
2 x easy runs
4 x 200m@1500m 2 x 200m@800m
1500m championship race