Hello, I am a 16 yo 400/800 runner who has been running for approximately 3 years.
PBs are
13.23
26.54
59.47
2:16.49
4:50.32
Haven't ran a 3k
19:25
This is my 36 week program before my athletics season
Fundamental Period (12 weeks)
1. Rest
2. 7km @ 95% of 5km pace
3. 50 mins easy
4. 12x45-50” hill sprints walk back rec.
5. 50 mins easy
6. AM: 10x300m 1’ jog rec @1500m/3k pace PM: 30 mins thresh
7. 70-100 mins steady LR
8. 50 mins easy
9. 300m fast uphill, 10 squat jumps, 60m sprint uphill, 20m skipping, 200m moderate uphill, 20m butt kicks, 300m fast uphill, 20 split lunges, 200m moderate flat, 30 hops, 500m fast flat (4’ rest) do about 4
10. 40 mins easy
11. 7x600m 2’ rest @ 3k pace
12. 40 mins easy
13. 4x(10 mins threshold, 2 mins float (5.30-5.10)) + 8x45” @ 3k pace 45” float
14. 70-100 mins steady LR
15. 40 mins easy
16. 12x15-20” hill sprints walk back rec.
17. 40 mins easy
18. 8x400 1.5’ jog rec. @ 1500m/3k pace
19. 40 mins easy
20. 8x100m 2’ rest @ 800m pace
21. 70-100 mins steady LR
Special Period (12 weeks)
1. Rest
2. AM: Progressive 4x1km 4’, 5’, 6’ rest 3k/5k pace avg. PM: 25 mins @ 95% of 5k pace
3. 40 mins easy
4. 12x15-20” hill sprints walk back rec.
5. 40 mins easy
6. 3x600 + 2x2x600 3’/6’ rest OR 3x400 + 3x300 + 3x400 2’/4’ rest @1500m/3k pace
7. 70-100 mins steady
8. 30 mins WU
9. 10x100m @ 400 pace 2’ rest
10. 40 mins easy
11. AM: 3x1km 6’, 7’ rest 3k pace avg. PM: 30 mins thresh
12. 50 mins easy
13. 4x(200 fast, 400 moderate, 200 fast) 3’ rest
14. 30 mins WU
15. 10x120m 1’ rest @400/800 pace
16. 40 mins easy
17. 3x2x600m 3’/6’ rest OR 2x5x300m 1’, 2’, 3’, 4’/6’ rest @800/1500 pace
18. 40 mins easy
19. 10x100m 2’ rest @ 400m pace
20. 40 mins easy
21. 3x3x30m 1’/1.5’ rest @ max speed w/ stationary start
Specific Period (12 weeks)
1. Rest
2. 3x400m @ 95-105% of RP 5’ rest
3. 40 mins easy
4. 30 mins drills/strides
5. 2x(4x60m (30”), 200m @ 400 RP) 10-12’ rest
6. 40 mins easy
7. 3x500m @ 95% of RP 8’ rest. Progresses to 3x600m 10’ rest
8. 30 mins easy
9. 4x200m @ 400 RP (3’, 5’, 3’)
10. 30 mins easy
11. 8x200m @ 100% of RP 1-1.5’ rest
12. 40 mins easy
13. 30 mins drills/strides
14. 8-10x150m @ 105-110% of RP 2’ rest
15. 40 mins easy
16. 12x15-20” hill sprints walk back rec.
17. 30 mins drills/strides
18. 3x800m progressive 8’, 10’ rest @ 1500/3k pace
19. 40 mins easy
20. 3x3x30m max speed 1’/1.5’ rest w/ stationary start
21. 30 mins WU
What should I change? My goal is to run under 50 secs and 2 mins by the end of high school.