4 x (1000m + 300m)
4 x (1000m + 300m)
Designed for 1500m runners
Intensity
1Ks at 1500m pace
300s at 800m pace or faster
Recovery
3 minutes between reps
6 minutes between sets
Exertion
9/10
Periodization
Performance Period, Introduction Block
Context & Details
Middle distance events are difficult to train for because there are many fitness qualities that need to be developed. These include:
Speed
Muscular Strength
Stamina (or what some label Endurance)
Speed-Endurance
Strength-Endurance
Power (also known as Strength at Speed)
Coordination
Mobility
Technique
Psychology
With so many qualities needing attention oftentimes coaches — and athletes — become overwhelmed and elect to ignore developing the majority of the qualities at the exclusion of one or two. This is approach is a mistake. All these qualities are interlinked and interdependent, having unique roles with different degrees of emphasis in the successful development of competitive middle-distance runners. Neglect of any of these key qualities will hamstring a middle-distance runner's performance on race day.
When it comes to training runners, as Steve Magness says in his book Science of Running and in Scholar Program courses, “always be adding.” Meaning, sound training seeks to add training elements, not subtract, to further progress and advance middle-distance runner’s competitive fitness.
Today’s workout is a result of a successful progression of layering one training quality after the other throughout a season. It takes in the Performance Period, in the Introduction block, and is meant to act as a 1500m specific simulation. This session is best done 2 - 3 weeks before the first important 1500m race of the season.
It’s a complex session, meaning multiple qualities are engaged, chiefly Stamina, Race Specific Speed-Endurance, Power and Speed, Coordination, Technique, and Psychology. Additionally, it reinforces important performance variables like fatigue resistance, vVO₂ Max, running economy, and race-specific velocity at Lactate-Threshold.
The recovery intervals of 3 minutes between reps and 6 minutes between sets are designed to be long enough to minimize any serious accumulation of fatigue. What matters is the runner feels strong and powerful during the 1Ks, as they would early in a 1500m race, but arrive at each 300m rep relatively fresh enough to blast along at a fast clip, which will further develop their muscular strength, power, and coordination for the final kick.
For younger middle-distance runners, the length of the reps could be reduced to 600m and 200m, respectively, to get the desired training effect without risking undue volume-related fatigue.
Continue Learning
Join the Scholar Program for $29 to learn more about successful 1500m Training and get unlimited access to courses and training programs on middle-distance running.
Good books on 1500m training
The Science and Application of High-Intensity Interval Training (HIIT) by Martin Buchheit & Paul Laursen
The Physiology of Training for High Performance by Duncan Macdougall & Digby Sale
High Performance Middle Distance Running by David Sunderland
Running Science by Own Anderson