so Im in a position to coach a group of middle distance runners, and as Ive always been more or a 5k-10k guy I was wondering if anyone had any input
i made up a general skeleton of the average week/2 week cycle throughout various points in the year (college kids)...obviously its all subject to change/adaptation but this is what im thinking going in
theyre all 4-8 guys and the goal is to mantain basic 400 speed, focus on improving 800 pr, and strengthen them enough to be competitive at 1500 after a few years...
the distance runs may vary depending on what the athlete has done in the past and his history with injuries, etc...
mileage is around 45-50
Summer Vacation
Monday-6 easy
Tuesday-6 easy, hills
Wednesday-6 easy
Thursday-6 easy, strides
Friday-3 easy
Saturday-6 easy
Sunday-off/short recovery run
Fall
Monday- Long intervals (2.5-3.5 miles worth of 800-1600 at around 3k-5k pace)
Tuesday-6 Easy
Wednesday- Tempo run (3-4 miles)
Thursday- Pure speed (1 mile worth of all out work with full recovery (8x100/hills))
Friday-6 Easy
Saturday-8-10 Easy
Sunday-Off/short recovery run
1600 time trial at the end of the fall
Winter Vacation
Monday-6 easy
Tuesday-Fartlek (15-20 min worth of surges at long interval workout effort as many don’t have access to a track and are from cold climates)
Wednesday-6 easy
Thursday-6 easy, strides
Friday-3 easy
Saturday-6 easy
Sunday-off/short recovery run
Winter/Spring
Monday-Long interval or tempo run
Tuesday-pure speed
Wednesday- 6 Easy
Thursday- Speed endurance intervals (1-2 miles worth of work at close to 800 race pace on short recovery (6x300, 600-400-400-300-300)
Friday-6 Easy
Saturday-8-10 easy
Sunday—Off/short recovery run
Monday-Long intervals or tempo run
Tuesday-6 Easy
Wednesday-Pure speed
Thursday-6 Easy
Friday-Pre Meet
Saturday-Race
Sunday-Off/short recovery run
theyll also lift once a week and have an fairly intensive bodyweight strength/core session 3 times a week