This 3200 meter and 2 mile training program is for advanced runners that have at least one year experience in training and racing the 3200 or 2 mile distance. The prerequisite for this probram is a minimum long run base of 10 kilometers. The program is divided into three training phases – early season, mid-season and late season. The length of each phase will depend upon the overall length of your training program or race season. For most athletes each phase will be 3 to 4 weeks in length. Each training phase contains 14 day rotating workout cycles using a hard/easy sequence. This is a multi-pace training program in which training is done 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 meter or 2 mile pace.
Workouts types included are repeats, compound sets, steady state runs, fartlek runs and hill workouts. Repeats are simple workouts in which you repeat a specific run with a set amount of recovery time. Compound sets are combinations of distances and paces that are performed with no recovery. Steady state runs are longer runs done at a steady pace. Fartlek runs are unstructured workouts in which you vary your pace throughout your workouts. There are no rules to fartlek runs except that you should vary your pace frequently and include both easy and harder running paces. Hill workouts are more intense 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
Day 1 – 10 x 400 meter repeats @ current pace. Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 400 meter repeats @ goal pace. Recover between each repeat with 2 minutes of passive recovery.
Day 2 – 10 kilometer fartlek run.
Day 3 – 3 x 2400 meter repeats @ 5K pace. Recover between each repeat with 4 minutes of passive recovery.
Day 4 – Run 12 kilometers @ easy pace.
Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Day 6 –10K fartlek run or rest.
Day 7 – 4 x 400/800/400 compound sets. Run 400 meters @ 800 meter pace, 800 meters @ current 2 mile pace and then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.
Day 8 – Run 14 kilometers @ easy pace.
Day 9 – Run 4 x 800 meter repeats @ current 2 mile pace. Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 1 minute of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive recovery.
Day 10 – 10 kilometer fartlek run.
Day 11 - Run for 21 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 10 x 100 meter strides.
Day 12 –10K fartlek run or rest.
Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ current pace. Recover by running down the hill @ easy pace.
Day 14 – Run 15 kilometers @ easy pace.
Mid-Season Phase
Day 1 – 5 x 800 meter repeats @ current pace. Recover between each repeat with 2 minutes of passive recovery. Then run 5 x 800 meter repeats @ goal pace. Recover between each repeat with 2 minutes of passive recovery.
Day 2 – 10 kilometer fartlek run.
Day 3 – 3 x 2400 meter repeats @ 5K pace. Recover between each repeat with 3 minutes of passive recovery.
Day 4 – Run 10 kilometers @ easy pace.
Day 5 – 12 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Day 6 –10K fartlek run or rest.
Day 7 – 4 x 1200/400 compound sets. Run 1200 meters @ current pace then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.
Day 8 – Run 10 kilometers @ easy pace.
Day 9 – Run 4 x 800 meter repeats @ current 2 mile pace. Recover between each repeat with 1 minutes of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 30 seconds of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 15 seconds of passive recovery.
Day 10 – 10 kilometer fartlek run.
Day 11 - Run for 27 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 10 x 100 meter strides.
Day 12 –10K fartlek run or rest.
Day 13 – Run 12 x 100 meter repeats up a steep hill. Run @ current pace. Recover by running down the hill @ easy pace.
Day 14 – Run 16 kilometers @ easy pace.
Late Season Phase
Day 1 – 5 x 800 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 5 x 800 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.
Day 2 – 10 kilometer fartlek run.
Day 3 – 3 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.
Day 4 – Run 12 kilometers @ easy pace.
Day 5 – 12 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Day 6 –10K fartlek run or rest.
Day 7 – 4 x 1200/400 compound sets. Run 1200 meters @ goal pace then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.
Day 8 – Run 16 kilometers @ easy pace.
Day 9 – Run 4 x 800 meter repeats @ current pace. Recover between each repeat with 30 seconds of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 15 seconds of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 10 seconds of passive recovery.
Day 10 – 10 kilometer fartlek run.
Day 11 - Run for 36 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 10 x 100 meter strides.
Day 12 –10K fartlek run or rest.
Day 13 – Run 12 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.
