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The Fast Lane:
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My Running
There's more to it than theory. Try it yourself! Or would you rather check out my schedules and results first?
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Training Schedules:
1500m/3000m (sub 3'55/sub 8'30)
This schedule is meant for the typical 1500m runner with a
large aerobic potential. It's a schedule for the last 5 weeks prior to summer
competition. Watch out! It's a very tough schedule and is definitely not fit for
everybody.
Training schedule by Alex P. and performed by Moussa B. (who ran 3'51 one week
after finishing this schedule).
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WEEK 1
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Monday
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Endurance Run 70'
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Tuesday
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6 x 1000m (± 2'50) - with 400m recovery jog
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Wednesday
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Endurance Run 75'
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Thursday
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12 x 400m
(1' fast, 1' slow)
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Friday
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Endurance Run 75'
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Saturday
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3 series of :
200m (± 30") - with 200m recovery jog
400m (± 61") - with 200m recovery jog
600m (± 1'32")
10' recovery
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Sunday
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Endurance Run 60' : 00' -> 10' : @
4'15/km
10' -> 20' : @ 4'00/km
20' -> 30' : @ 3'45/km
30' -> 40' : @ 3'30/km
40' -> 50' : @ 3'15/km
50' -> 60' : @ 4'00/km
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WEEK 2
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Monday
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Endurance Run 65'
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Tuesday
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15 x 300m (± 45"5) - with 300m recovery jog :
0 -> 150m in 25"
150 -> 300m in 20"
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Wednesday
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Endurance Run 80'
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Thursday
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5 x 600m (1'38 - 1'40) - with 200m recovery jog
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Friday
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Endurance Run 65'
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Saturday
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2 x 1000m (2'38) - full recovery
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Sunday
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Endurance Run 60' : 00' -> 10' : @
4'15/km
10' -> 20' : @ 4'00/km
20' -> 30' : @ 3'45/km
30' -> 40' : @ 3'30/km
40' -> 50' : @ 3'15/km
50' -> 60' : @ 4'00/km
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WEEK 3
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Monday
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Endurance Run 65'
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Tuesday
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4 series of :
3 x 300m (46" - 47") - with 100m recovery jog
10' recovery
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Wednesday
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Endurance Run 80'
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Thursday
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2 series of :
200m + 400m + 600m + 400m + 200m (@ 100%)
- with same distance as recovery jog
+ full recovery
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Friday
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Endurance Run 65'
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Saturday
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15 x 200m (30" - 31") - easy repeats with 200m
recovery jog
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Sunday
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Endurance Run 70'
with 15 strides of ± 150m
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WEEK 4
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Monday
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Endurance Run 65'
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Tuesday
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5 x 600m (1'32) - with 600m recovery jog :
0 -> 300m in 48"
300 -> 600m in 44"
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Wednesday
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Endurance Run 65'
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Thursday
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3 x 1000m (2'38) - full recovery
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Friday
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Endurance Run 65'
with 10 strides of ± 150m
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Saturday
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3 series of :
3 x 400m - with 50m recovery jog
full recovery
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Sunday
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Endurance Run 60' : 00' -> 10' : @
4'15/km
10' -> 20' : @ 4'00/km
20' -> 30' : @ 3'45/km
30' -> 40' : @ 3'30/km
40' -> 50' : @ 3'15/km
50' -> 60' : @ 4'00/km
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WEEK 5
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Monday
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5 x 500m (1'15) - with 300m recovery jog
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Tuesday
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3 x 1000m (@ 100%) - full recovery
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Wednesday
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Endurance Run 65'
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back to Training Schedules
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Training 
