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Intermediate 1500 Meters and Mile Training ProgramBy Rick Morris This 1500 and mile training program is for intermediate level runners that have at least six months or have prior experience in training and racing the 1500 or mile distance, running shorter 400 to 800 meter races or longer 5K to 10K races. You should be able to run at least 3 miles or 5 kilometers without stopping before beginning this 1500 meter and mile training program. I have divided this mile training plan into three training phases – early season, mid-season and late 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. The 1500 and 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 1500 or mile race pace. Goal pace is your goal 1500 or mile pace.I believe that success in the 1500 meters or mile requires training at a range of paces and intensities. For that reason I have included various workout types including 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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