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There's more to it than theory. Try it yourself! Or would you rather check out my schedules and results first?

Training Schedules:
800m/1500m (sub 4'00)

This schedule is meant for a 800m/1500m runner with strength and anaerobic potential. It's a schedule for building up a basic form at the beginning of the season. Fine-tuning is not included. It's a 3 month schedule, beginning with a focus on aerobic capacity, soon switching to anaerobic workouts, with an average of 6 to 7 workouts per week.
Training schedule by Hubert A. and performed by Luc B.

WEEK 1 & WEEK 2
	Extensive Endurance Runs 45' to 50' @ 145 to 155 bpm
	1 / week Long Endurance Run - upto 70' @ 135 to 145 bpm
	1 / week Intensive Run - upto 30' @ 160 to 165 bpm
WEEK 3 & WEEK 4
Monday
	Recovery Run 60' @ <130 bpm
Tuesday
	3 series of : 3 x 200m (32" - 34") - with 200m recovery jog 10' recovery
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	3 series of : 2 x 400m (65" - 67") - with 200m recovery jog 10' recovery
Friday
	Recovery Run 60' @ <130 bpm
Saturday
	Endurance Run (Hills) - 45'
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 5 & WEEK 6
Monday
	Recovery Run 60' @ <130 bpm
Tuesday
	3 series of : 3 x 200m (30" - 32") - with 200m recovery jog 10' recovery
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	3 series of : 2 x 400m (62" - 64") - with 200m recovery jog 10' recovery
Friday
	Recovery Run 60' @ <130 bpm
Saturday
	Test : 600m (@ 100%) - 15' recovery 5 x 200m (± 32") - with 200m recovery jog
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 7
Monday
	Recovery Run 60' @ <130 bpm
Tuesday
	3 series of : 3 x 300m (45") - with 300m recovery jog 10' recovery
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	4 x 500m (1'15) - with 500m recovery jog/walk
Friday
	Recovery Run 60' @ <130 bpm
Saturday
	Endurance Run (Hills or Beach)
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 8
Monday
	Recovery Run 60' @ <130 bpm
Tuesday
	3 series of : 3 x 300m (45") - with 300m recovery jog 10' recovery
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	4 x 500m (1'15) - with 500m recovery jog/walk
Friday
	Recovery Run 60' @ <130 bpm
Saturday
	Test : 600m (@ 100%) - 15' recovery 5 x 200m (± 32") - with 200m recovery jog
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 9
Monday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Tuesday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Wednesday
	Long Endurance Run 60' @ @ 135 to 145 bpm
Thursday
	Recovery Run 70' @ <130 bpm
Friday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Saturday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 10
Monday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Tuesday
	3 series of : 3 x 200m (30" - 31") - with 200m recovery jog 10' recovery
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	3 series of : 2 x 400m (64" - 65") - with 200m recovery jog 10' recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Intensive Run - 30' @ 160 to 165 bpm
Sunday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
WEEK 11
Monday
	Recovery Run 70' @ <130 bpm
Tuesday
	3 series of : 3 x 200m (29" - 30") - with 200m recovery jog 10' recovery
Wednesday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Thursday
	3 series of : 2 x 400m (60" - 62") - with 200m recovery jog 10' recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Sunday
	Test : 600m (1'25 - 1'27)
WEEK 12
Monday
	Extensive Endurance Run - 45' to 50' @ 145 to 155 bpm
Tuesday
	5 x 300m (43" - 45") - with 300m recovery jog
Wednesday
	Long Endurance Run 60' @ 135 to 145 bpm
Thursday
	3 x 500m (1'13" - 1'15) - 10' recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Sunday
	Intensive Run - 30' @ 160 to 165 bpm
WEEK 13
Monday
	- - - - -
Tuesday
	3 series of : 3 x 200m (27" - 28") - with 200m recovery jog 10' recovery
Wednesday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Thursday
	3 series of : 2 x 400m (58" - 60") - with 200m recovery jog 10' recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Sunday
	Long Endurance Run 70' @ 135 to 145 bpm
WEEK 14
Monday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Tuesday
	5 x 300m (43" - 45") - with 300m recovery jog
Wednesday
	Recovery Run 70' @ <130 bpm
Thursday
	3 x 500m (1'13" - 1'15) - 10' recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Sunday
	Test : 600m (1'25 - 1'27)
WEEK 15
Monday
	- - - - -
Tuesday
	5 x 400m (65") - with 200m recovery jog
Wednesday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Thursday
	2 x 1000m (< 2'40) - with 100% recovery
Friday
	Recovery Run 70' @ <130 bpm
Saturday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Sunday
	3 series of : 3 x 200m (27" - 28") - with 200m recovery jog 10' recovery
WEEK 16
Monday
	Recovery Run 70' @ <130 bpm
Tuesday
	3 series of : 2 x 300m (43" - 45") - with 300m recovery jog 10' recovery
Wednesday
	Recovery Run 70' @ <130 bpm
Thursday
	4 x 500m (1'13" - 1'15) - 10' recovery
Friday
	Extensive Endurance Run 60' @ 145 to 155 bpm
Saturday
	Intensive Run - 30' @ 160 to 165 bpm
Sunday
	Recovery Run 70' @ <130 bpm

back to Training Schedules

Training:

contains:

ABSTRACTS, NEWS & ARTICLES:

TRAINING PRINCIPLES:

- I. Individual Differences
- II. Overload
- III. Progression
- IV. Adaptation
- V. Use / Disuse
- VI. Specificity

BUILDING BLOCKS:

- I. Strength
- II. Speed
- III. Stamina
- IV. Endurance
- V. Coordination

OVERTRAINING:

- I. The Overtraining Syndrome
- II. How to detect Overtraining?
- III. Overtraining and Chronic Fatigue
- IV. How to avoid Overtraining?
- V. How to cure overtraining?

800m:

- I. Overview

TRAINING PROGRAMS:

- The Effects of training
- Phases of Adaptation
- The Annual Program
- Examples

COMBINING DIFFERENT TRAINING MEANS:

- Preparation of Middle Distance Runners

Copyright 2001 - http://thefastlane.borghoms.com
Last updated on 17 February 2002