Pre Season Training for 1500 Meter, 1600 Meter and Mile Runners

 

By Rick Morris

 

Many 1500 meter, 1600 meter and mile runners are seasonal athletes. With these middle distance races being very common high school and college events the athletes are often involved in non running athletic activities during the off season. Even though a high level of overall fitness may be maintained with non running activities, running specific fitness is often decreased in the off season.

 

Here is a 4 week pre season training program that is designed to improve running specific strength and fitness levels to early season levels and decrease the chances of suffering from an early season injury.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This program also includes lower leg conditioning and strength exercises. Because of an over reliance on high supportive running shoes, many seasonal runners have under developed stabilizing muscles in their lower legs. Those weak lower leg muscles are one of the primary causes of many running injuries, especially the dreaded shin splints or medial tibial stress syndrome. Follow the link above to view the lower leg condition series.

 

All workouts are monitored using your rating of perceived exertion (RPE). This is a scale of 1 to 10 that rates the difficulty of your workout.  A rating of 1 is equal to no effort, like sitting in a chair. A rating of 10 is all out effort like sprinting as fast as possible.

 

Basic Level 1500 Meter, 1600 Meter and Mile Pre Season Training

 

This pre season training schedule is for runners with little or no previous running experience.

 

Week 1

 

Day 1 - Run 1 mile at an easy pace or about RPE 5 and one set of lower leg conditioning

Day 2 - Run 1.5 miles at an easy pace or about RPE 5

Day 3 - Run 2 miles at an easy pace or RPE plus one set of lower leg conditioning

Day 4 - Rest

Day 5 - Run 2 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 2.5 miles at an easy pace or RPE 5

Day 7 - Rest

 

Week 2

 

Day 1 - Run 3 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 1 mile at a moderate pace or RPE 7

Day 3 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Rest

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 2 miles at moderate pace or RPE 7

Day 7 - Rest

 

Week 3

 

Day 1 - Run 3 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 2 miles at a moderate pace or RPE 7

Day 3 - Run 3.5 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 6 x 200 meter repeats at a hard pace or RPE 9. Rest between each repeat for 1 minute

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 2 miles at moderate pace or RPE 7

Day 7 - Rest

 

Week

 

Day 1 - Run 4 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 3 miles at a moderate pace or RPE 7

Day 3 - Run 4 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 4 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 2 miles at moderate pace or RPE 7

Day 7 - Rest

 

 

Intermediate Level 1500 Meter, 1600 Meter and Mile Pre Season Training

 

The intermediate level schedule is for more experienced runners with one or two years of running experience and limited 1500 meter, 1600 meter or mile running experience.

 

Week 1

 

Day 1 - Run 2 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 1 mile at a moderate pace or RPE 7

Day 3 - Run 2 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 6 x 200 meter repeats at a hard pace or RPE 9. Rest between each repeat for 1 minute

Day 5 - Run 2 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 2 miles over hill or rolling terrain at a moderate pace or RPE 7

Day 7 - Rest

 

Week 2

 

Day 1 - Run 3 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 2 miles at a moderate pace or RPE 7

Day 3 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 4 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 3 miles over hill or rolling terrain at a moderate pace or RPE 7

Day 7 - Rest

 

 

Week 3

 

Day 1 - Run 4 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 3 miles at a moderate pace or RPE 7

Day 3 - Run 4 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 6 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 4 x 400 meter repeats up a steep hill. Recover by jogging back down the hill.

Day 7 - Rest

 

 

Week 4

 

Day 1 - Run 5 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 3 miles at a moderate pace or RPE 7

Day 3 - Run 5 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 8 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 4 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 3 miles over hill or rolling terrain at a moderate pace or RPE 7

Day 7 - Rest

 

 

Advanced Level 1500 Meter, 1600 Meter and Mile Pre Season Training

 

This advanced schedule is for experienced runners that have been competing in the 1500 meter, 1600 meter or mile distance for one or more years.

 

Week 1

 

Day 1 - Run 3 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 2 miles at a moderate pace or RPE 7

Day 3 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 6 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 3 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 3 miles over hill or rolling terrain at a moderate pace or RPE 7

Day 7 - Rest

 

Week 2

 

Day 1 - Run 4 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 3 miles at a moderate pace or RPE 7

Day 3 - Run 4 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 8 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 4 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 4 miles over hill or rolling terrain at a moderate pace or RPE 7

Day 7 - Rest

 

Week 3

 

Day 1 - Run 5 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 4 miles at a moderate pace or RPE 7

Day 3 - Run 6 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 10 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 6 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 8 x 400 meter repeats up a steep hill. Recover by jogging back down the hill.

Day 7 - Rest

 

Week 4

 

Day 1 - Run 7 miles at an easy pace or about RPE 5 plus one set of lower leg conditioning

Day 2 - Run 5 miles at a moderate pace or RPE 7

Day 3 - Run 6 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 4 - Run 6 x 800 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes

Day 5 - Run 6 miles at an easy pace or RPE 5 plus one set of lower leg conditioning

Day 6 - Run 3 miles up a steady hill of moderate incline or on a treadmill at 5% incline. Run at a moderate pace or RPE 7

Day 7 Rest

 

 

 

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