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Two Mile Training and 3200 Meter Training – Intermediate LevelBy Rick Morris
This two mile and 3200 meter training plan is for runners with at least 6 months experience in running and racing the mile or 2 mile. If you are new to running I would suggest starting with the beginning level program. The 3200 and 2 mile distance are common high school level races, but provide great training benefits for all distances because they are run at right around your vVO2 max pace (velocity at VO2 max). Running at vVO2 max pace does an excellent job of improving your running efficiency, speed and power in all race distances.This beginning 2 mile and 3200 meter program is divided into three phases – early season, mid-season and late season. This type of progression is used because most two mile and 3200 meter runners are training for a specific school track season. You can adapt this schedule for other types of training.The purpose of the phases is to progressively improve your fitness level and peak you for your best performances late in the season. The specific length of each of your phases will vary depending upon the overall length of your training or race season. Most athletes use phases of about 3 to 4 weeks in length. Each training phase has a 14 day rotating workout cycle. This is the most commonly used training cycle distance for high school runners, but you can adapt this to other distances. Simple keep repeating the 14 day schedules for the length of your cycle. The 3200 and 2 mile plan uses a multi-pace training program that includes workouts at all critical paces including endurance pace, lactate turn point pace, vVO2 max pace and sprint pace.This program uses a variety of training paces including 400 meter race pace, 800 meter race pace, 5K race pace and easy pace. It also includes current pace and goal pace. Current pace refers to your current 3200 or 2 mile race pace. Goal pace is your goal 3200 or 2 mile pace. If you have not race the mile or 1500 meter distance before you will need to do a time trial to determine your current pace. On a day that you feel fully recovered, go to your local track. After a proper warm up run your goal distance of 3200 meters or 2 miles at your fastest pace. This time will serve as your current pace. You should also set a realistic goal pace that you will try to meet during your late season phase.Multi-pace training is the most efficient way to train for all mid to long distance running events. For that reason this program includes a number of different workout types. Included are: simple repeats, compound sets, steady runs, fartlek runs and hill workouts. Compound sets are combinations of distances and paces that are performed with no recovery. There is recover between multiple compound sets. Steady state runs are longer runs done at a steady pace. Fartlek runs are unstructured workouts in which you change your pace or running intensity throughout your workout. There are no hard and fast rules in fartlek runs. The only guideline you need to follow is to vary your pace frequently and include both easy and harder running paces. Hill workouts are very valuable workouts in which you run up a hill at a hard pace. Recovery is accomplished by jogging down the hill. If you do not have hills in your area you can do this type of workout on a treadmill.Early Season Phase
Mid-Season Phase
Late Season Phase
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