When I managed to run sub-15 my training was to get into shape to run a 4:00 mile, be aerobically underdeveloped, and crash to a 14:40.
When I managed to run sub-15 my training was to get into shape to run a 4:00 mile, be aerobically underdeveloped, and crash to a 14:40.
3.5 month (march-June) worth of an old training log I have from when I was a sub 15 guy in college. It's a mix of 1500/3k/5k training. Before this we raced some indoors, and in the fall xc.
Monday AM OFF
PM
Tuesday AM
PM @ 3:00 leave for WU at 3:30: 20'WU// 2-3 x 5'SS/1'E// 20'WD
Wednesday AM 40-50' easy
PM GYM 2:30-4pm for strength - 2 sets (@ 40% of Max weight)
Thursday AM
PM warm-up @ 3:30PM w/ 2x2'H/1'E to track / dynamic WU// 1x200m@ 1500 pace// 3 x 1km@3k pace (3')// 4-5 x 200m@ 1500 pace// 20'WD
Friday AM 40-50' easy
PM GYM 2:30-4pm 2 sets strength (40% no cleans)
Saturday AM warm-up @ 9:30AM. Workout 20'WU w/ 5'SS/3'E// 2 sets: 3'-2'1'@10km pace (no faster!) (1'/3')//5'E back to track// 4-5 x 200m@1500m (1'R)// 20'WD
PM
Sunday AM 50-60' easy run
PM
Monday AM off / self treatment
PM off or activation / self treatment
Tuesday AM activation / recovery run
PM Racing 3km race: Movement prep in gym @ 3:00 leave for WU at 3:30 to Track: 20'WU w/ 2x2'H/1'E// dynamic WU//400m@ 3k pace (5'R)// 1x800m or 1K @3km (3'R)// 4-5 x 200m change of pace (30"R)// 15-20wd
Wednesday AM Travel// 40-50' easy
PM Competition WU with 5-10' SS // GYM 2:30-4pm 3 sets strength
Thursday AM Race Prep
PM 60-70' run + strides
Friday AM
PM 3000m Finals// GYM 2:30-4pm 3 sets strength
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM. 20'WU w/ 2x2'H/1'E// drills and strides at bottom// 2-3 sets: 3 x 90" on long hill/1'jog down btw// jog down set rest w/ at least 5' total rest// 20'WD
PM
Sunday AM 60-70' long run
PM
Volume
Monday AM OFF
PM
Tuesday AM 15-20' easy run
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'WU// drills/strides// 3 x 8'SS w/ 1' surge up hill (2'R)// 20'WD
Wednesday AM 45-60' easy
PM GYM 2:30-4pm: 3 sets strength + 20-25' easy
Thursday AM
PM 65-75' run + strides
Friday AM 45-60' easy
PM GYM 2:30-4pm: 3 sets strength + 20-25' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM 20'wu w/ 2x2'H/1'E// drills+strides// 3 sets: (3x30"hill/jog down recovery (gravel hill)// jog to upper loop: 6'SS on upper loop w/ maintain pace on hills// jog down to bottom of gravel hill// 20'WD
PM
Sunday AM 75-90' long run
PM
Transition/Volume week
Monday AM off
PM
Tuesday AM 15-20' easy / activation
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'wu w/ 3 x (3'SS/1'E/2'SS)/3'R btw sets// back to track: 8x200m @3k-15 (45"R)// 15-20'wd
Wednesday AM 40-60' easy run
PM GYM 2:30-4pm: new strength + 20-25' easy
Thursday AM
PM 50-65' easy run with 0-20' SS as tolerated + strides
Friday AM 40-60' easy run
PM GYM 2:30-4pm: new strength + 20-25' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM. 20'WU to track// drills/strides// 2km Road@10km//3'R/ 3x400m@3k-5k/1'R/ 3'R// 2km Road@SS//3'R// 3x400m@3k-5k/1'R// 20'WD
PM
Sunday AM 65-80' long run
PM
Volume week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM Movement prep in gym @ 3:00 leave for WU at 3:30//(meet at top): 20'WU w/ 2x2'H/1'E// drills+strides// 4-5 sets on log hill: 2 x 2’hill (1’ R// jog back down)// 20'WD
Wednesday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Thursday AM
PM 50-65' easy run with 0-20' SS as tolerated + strides
Friday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM to track: 20'WU w/ 2x2'H/1'E// drills/strides// 200m@1500rp (5'R)// (400+800+800)// 3’R/ 10’SS/3’R // (800+800+400) +=1'rest// 800s@5km pace, 400m@3k-5k// 20'WD
PM
Sunday AM 70-90' long run
PM
Intensity week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'WU w/ 2x2'H/1'E (meet at top)// drills+strides// 5-6 x 3.5' hill/ jog down// 20'WD
Wednesday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Thursday AM
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'WU// drills+strides// 3-4x8'SS/2'E// 15-20'WD to stadium for harness work
Friday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM to track: 20'WU w/ 2x2'H/1'E// drills/strides// 200m@1500rp (5'R)/ 6x500m @1500rp (2'R)// 20'WD
PM
Sunday AM 70-90' long run
PM
Recovery week
Monday AM OFF
PM
Tuesday AM 35-50' easy run
PM GYM 2:30-4pm: strength + 15-20' easy
Wednesday AM Meet for Activation 1PM, Leave for warm-up @ 1:30PM: 15-20'WU// 4 x 3’SS/1’E// drills/strides// track: 5 x 400m @3km-1500 (75-90”R)// 15-20'WD
PM
Thursday AM 45-60' easy run
PM
Friday AM 35-50' easy run
PM GYM 2:30-4pm: strength + 15-20' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM// 20'WU// drills + strides// 20-25’SS w/ 1’surge every 4’// 20'WD
PM
Sunday AM 65-80' long run
PM
Intensity Week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'wu + 3 x 2’H/1’E// track VO2 5km pace: 1200/400 (1’/5’R) // 1000/400 (45”/4’R) // 600/400 (30”)// 20'WD
Wednesday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Thursday AM
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 50-65' Run + 0-20’ SS as tolerated + strides
Friday AM 40-60' easy run
PM GYM 2:30-4pm: strength + 20-25' easy
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM// 20'WU + 3-4 x 3’SS/1’E off track // drills + strides// 1500m pace: 600 (2’) 500 (90”) 400// 20'WD
PM
Sunday AM 70-90' long run
PM
Volume Week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM Movement prep in gym @ 2:00 leave for WU at 2:15// 20'wu + 2 x 2’H/1’E// drills + strides// 200@15-3k// 3-4 sets: 800/200/200 @5k-3k (1'/30"/4')// 20'wd (SUN RUN group, just wu + fartlek)
Wednesday AM 40-60' easy run
PM STADIUM GYM: 1:30PM Strength + 20-25'
Thursday AM
PM Movement prep in gym @ 3:00 leave for WU at 3:30// 20'WU// drills+strides // 2-3 x 8'SS/1'E// 20'WD
Friday AM 40-60' easy run
PM STADIUM GYM: 1:30PM Strength + 20-25'
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM to track: 20'WU w/ 2x2'H/1'E// drills/strides// 200m@1500rp (5'R)// 3 sets: 500/300/200 @3k-15-1k (90"/1'/3') // 20'WD
PM
Sunday AM 70-90' Long Run
PM
Recovery Week
Monday AM OFF
PM
Tuesday AM
PM Activation + 50-60' run w/ 0-15'SS as you feel
Wednesday AM 35-50' easy run
PM STADIUM GYM: 1:30PM Strength + 20-25'
Thursday AM
PM (Activation + wu on own, coaches will meet you at track. Be ready for workout 11AM) 20'wu w/ 2x2'H/1'E// drills+strides// 11AM: 200@ 3k-15 (5') // 1k/2k/1mile @5k (2'/4')// 15-20'WD
Friday AM 35-50' easy run
PM STADIUM GYM: 1:30PM Strength + 20-25'
Saturday AM Meet for Activation 9AM, Leave for warm-up @ 9:30AM: 30'WU to track// drills+stides// 5 x 300@1500 (1')// 20'WD
PM
Sunday AM 60-70' run
PM
Race Week
Monday AM OFF
PM
Tuesday AM 10-15' easy / activation
PM Meet for Activation 3PM in Fieldhouse/Indoor Track: Leave for WU @3:30PM: 20'wu w/ 2x2'H/1'E// drills+strides// 200m@1500 (5')// 2 x 1k@ 5k (2')// 4-5 x 200@1500 (1')// 20'WD// Not racing: 5-6 x 1k@5k (2') start with others.
Wednesday AM 35-50' easy run
PM GYM: 1:30PM Strength + 20-25'
Thursday AM
PM Pre-competition wu if racing. If not racing: 0-25'SS as you feel
Friday AM 35-50' easy run OR easy shake out before travel
PM STADIUM GYM: 1:30PM Strength + 20-25'
Saturday AM Not racing: Meet for Activation 9AM, Leave for wu 9:30AM: 20'wu + 3-4 x 3'SS/1'E// drills+strides// 4-5 x 400@1500 (90")// 20'wd
PM
Sunday AM 65-80' run
PM
Volume Week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM 20'wu // 4 x 6'SS/2'E// 20'wd
Wednesday AM 40-60' easy run
PM 1:30PM Strength + 20-25'
Thursday AM 40-60' easy run
PM 20-25' easy run
Friday AM Warmed up for 12:15pm: 20'wu w/ 2x2'H/1'E// drills+strides// 200@1500 (5'E)// 2 sets of: 1k @3k (3')// 600/400 @1500 (2'/3')// 200/200 @800 (1') // 20'wd
PM 15-20' easy
Saturday AM Stadium: 9:30AM Strength + 40-60'
PM 20-25' easy run
Sunday AM 70-90' long run
PM
Race Week
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM 4pm Team Meeting, workout to follow: 20'wu w/ 2x2'H/1'E// 200 @mile (5')// 2x600 @mile (2'/5')// 4-6x200 @mile// 20'wd
Wednesday AM 40-60' easy run
PM 1:30PM Strength + 20-25'
Thursday AM
PM Activation + 50-60' run w/ 0-15'SS as you feel
Friday AM 40-60' easy run
PM STADIUM GYM: 1:30PM Strength + 20-25'
Saturday AM Leave for wu 9:30AM from stadium, Group 1 20'wu w/ 2x2'H/1'E// dynamic wu // 200@ 1500 (5')// 800@ 1500 (3')// 2x400 @1500 (90")// 4-5x200@ 800-1500 (1')// 20'wd Group 2: 20'wu + 4x3'@10k (90"R)// back to track for dynamic wu// 4-5x400 @1500 (90")// 20'wd
PM
Sunday AM 60-75' long run
PM
Monday AM OFF
PM
Tuesday AM 15-20' easy / activation
PM Warmed up for 4:15pm: 20'wu w/ 2x2'H/1'E// dynamic wu// 200m@1500 (5')// 1km/2km/1mile @5km (3'/5')// 20'wd
Wednesday AM 40-60' easy run
PM STADIUM: 1:30PM Strength + 20-25' easy
Thursday AM 40-60' easy run
PM 20-25' easy run
Friday AM 15-20' easy run / activation
PM Meet @ 9:15AM: 20'wu + 10'SS// dynamic wu// 2 sets: 500/300/200 @3k-1500-1k (90"/1'/3')// 20'wd
Saturday AM STADIUM: 9:30AM Strength + 20-25' easy
PM 40-60' easy run
Sunday AM 60-70' long run
PM
Monday AM Warmed up for 10:15AM @: 20'wu w/ 2x2'H/1'E// dynamic wu// 200@1500 (5')// 1200/800 @5k (2'/5')// 3x400 @3k-1500 (75")// 20'wd
PM
Tuesday AM 30-45' easy
PM Strength + 20-25' easy
Wednesday AM
PM 50' run w/ 2 x 5'SS/1'E/
Thursday AM 15-20' easy
PM Track open 4pm-5:30pm: 20'wu w/ 2x2'H/1'E// dynamic wu// 1km @5km (5')// 3x200m@1500m (30")// 15-20'wd
Friday AM
PM 40' easy run
Saturday AM 20'wu w/ 2x200 @3k-5k
PM
Sunday AM 9AM 5km race
PM
Monday AM OFF
PM
Tuesday AM 40-60' easy
PM Strength 1:30PM Stadium + 20-25' easy
Wednesday AM
PM Warmed up for 4:15PM : 20'wu w/ 2x2'H/1'E// // // 5-6 x 3.5 / (2') recovery off track @ 5K - 8K pace // WD with SS
Thursday AM 50-70' easy
PM
Friday AM 40-60' easy
PM Strength 1:30PM Stadium + 20-25' easy
Saturday AM Warmed up for 10:15AM 20'wu w/ 2x2'H/1'E// dynamic wu// 200 @1500 pace (5')// 5 x 400 @1500 (75"/3')// 5 x 300 @1500 (1')// 20'wd
PM 15-20' easy
Sunday AM 70-90' easy
PM
Monday AM OFF
PM
Tuesday AM
PM 20'wu w/ 2 x 2'H/1'E// dynamic wu// 200@1500 (5')// 1km @3k (2') 600 (400@3k + 200@1500) (2') 400 @1500 w/ 3 quick steps every 100m then settle back to pace (90") 400 (same as first one) (90") 600 (same as first) (2') 1k @3k// 20'wd
Wednesday AM
PM Strength 1:30PM Stadium
Thursday AM
PM 60-70' run w/ 2 x 10'SS (2'E)