Mile, 1600 Meter and 1500 Meter Training for Beginning Level High School Runners

By Rick Morris

This training program is designed for intermediate level high school runners that have had 6 months to one year of experience in training for and racing the mile, 1600 meter or 1500 meter distances. If you are a new runner with little or no running experience, I would suggest that you start with the beginning level program.

This and all of our other programs for competitive high school runners are divided into four training phases – pre season phase, early season, mid-season and late season. These phases will gradually increase your fitness level so that you peak during the important final meets of your 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. This training plan uses 3 week phases. Each phase uses a multi-pace training program with an emphasis that progresses from basic strength and conditioning to more goal specific high intensity workouts..

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, tempo runs, acceleration strides and hill workouts.

The Workouts

The following running workouts are included in this training plan:

Easy Endurance Runs - Long easy paced runs. Your pace should feel easy and conversational in nature.

Tempo Runs - Moderate distance steady state runs performed at a strong but relaxed pace. Your pace should feel moderate to moderately hard.

Progressive Run - A medium to long distance run in which you start out at an easy pace and gradually increase your pace throughout your run so that you finish the final 400 meters at your mile pace

Compound Sets - These are workouts in which you run various distance and pace with no recovery. Remember to take no recovery within each set, but recover between each set with 5 minutes of rest.

Fartlek Runs - These 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 Runs - 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 work out on a treadmill.

Acceleration Strides - To perform acceleration strides you run for 100 meters beginning at a moderate pace and accelerating smoothly to full sprint pace at about 80 meters. Then "float" or coast the final 20 meters using your forward momentum.

Your Training Paces

This training paces in this program are based on the following 6 paces:

Easy Pace - No exact pacing is necessary. Run at a what feels like an easy, conversational pace.

Tempo Pace - A strong but relaxed pace that feels moderate to moderately hard.

Current Mile Pace - Your most recent mile PR pace.

3K Pace - Use your most recent 3K PR pace or about 4 seconds per 400 meters slower than your mile pace.

5K Pace - Use your most recent 5K PR pace or about 6 to 7 seconds per 400 meters slower than your mile pace.

800 Meter Pace - Your most current 800 meter PR or about 4 seconds per 400 meters faster than your current mile pace

400 Meter Pace - Your most recent 400 meter PR or about 8 seconds per 400 meters faster than your current mile pace.

Strength Training

Strength training is important for all runners but especially young runners. Many young athletes have not yet conditioned their muscles sufficiently to withstand the repetitive impacts and forces involved in running. This beginners program includes both lower leg conditioning exercises and running specific strength workouts.

Three Week Pre Season Build Up and Conditioning

In addition to the following workouts, perform lower leg strength training 3 times per week.

Three Week Early Season Phase

In addition to the following workouts, perform both lower leg conditioning and running specific strength exercises 3 times per week. Do 5 x acceleration strides after each running workout.

Three Week Mid Season Phase

In addition to the following workouts, perform both lower leg conditioning and running specific strength exercises 3 times per week. Do 6 x acceleration strides after each running workout. Do not do any strength training within three days of an important meet.

Three Week Late Season Phase

In addition to the following workouts, perform both lower leg conditioning and running specific strength exercises 3 times per week. Do 7 x acceleration strides after each running workout. Do not do any strength training within three days of an important meet.