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1500 Meter Third 4 Week Training Schedule For 2013

The document outlines a 4-week training schedule for a 1500 meter runner. The schedule includes runs, drills, stretches and strength exercises for each day of the week. Sunday focuses on speed endurance and power with runs up to 2000 meters and hill sprints. Monday's session targets tempo endurance with 1200 meter runs at 70-80% effort and long hill sprints. Tuesday is an event run day with 1600 meter repeats and resistance runs for power and speed. Thursday includes a ladder run and 800 meter repeats for tempo endurance and speed endurance. Friday is a timed 5K cross-country run for endurance with exercises for strength.

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Roan Kyla
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2K views2 pages

1500 Meter Third 4 Week Training Schedule For 2013

The document outlines a 4-week training schedule for a 1500 meter runner. The schedule includes runs, drills, stretches and strength exercises for each day of the week. Sunday focuses on speed endurance and power with runs up to 2000 meters and hill sprints. Monday's session targets tempo endurance with 1200 meter runs at 70-80% effort and long hill sprints. Tuesday is an event run day with 1600 meter repeats and resistance runs for power and speed. Thursday includes a ladder run and 800 meter repeats for tempo endurance and speed endurance. Friday is a timed 5K cross-country run for endurance with exercises for strength.

Uploaded by

Roan Kyla
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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THIRD 4 WEEK SCHEDULE

1500 meter

SUNDAY: Speed Endurance – Strength Endurance - Power


1. Warm up: 800M
2. Drills and Flexibility exercises
3. 1 X 2000 Meter: rest 15’ between
4. 6 X 60 Stadium Stairs
5. 6 X 60 Meter short hills
6. 1 Mile Cool down
7. Body Weight Exercises

MONDAY: Tempo Endurance – Strength Endurance


1. Warm up: 800M
2. Drills and Flexibility exercises
3. 3 X 1200 meter: 70- 80%; rest 2’
4. 6 X 150 meter Long Hills: SPEED; rest is slow jog back.
5. 1 Mile Cool Down
6. Core Exercises

TUESDAY: Event Run – Power Speed


1. Warm up: 800M
2. Drills and Flexibility exercises
3. 2 X 1600 meter Event run Keep same pace each time; rest 10’
4. 10 X 30 meter: Resistance run
5. 1 Mile cool down
6. Body Weight exercises

THURSDAY: Tempo Endurance – Speed Endurance


1. Warm up: 800M
2. Drills and Flexibility exercises
3. LADDER: 400-600-800-1000-1200-1500: Rest: Walk same Pattern
4. 3 X 800M rest 7’
5. 1 Mile Cool Down

FRIDAY: Endurance Running - Strength


1. Warm up: 1 Mile
2. Drills and flexibility exercises
3. 5K cross country timed run.
4. 3 sets of 10 hops each leg on grass
5. Body weights
DRILLS

Prisoner squats Jumping Jacks Seal Jacks


Flings Small Pogos Side Skips
Sideways Run Straight lunges Side Lunges
Ankle quick steps 20M High Knees 10M Quick Step; High Knee; Sprint
Wide Outs Gate Swings Leg Lift to side
Leg Lift to back Side leg lift; Ankle to sky Inside leg lift
Fire Hydrants Circular Fire Hydrants & Walking Spider Man
reverse
Sprint build up Right Superman Left Superman
Full Superman Scorpion Iron Cross
Roll overs

POST WORK OUT STRETCHES

Calf Stretch Hamstring Stretch


Groin Stretch Back Stretch
Side Stretch Seated Figure 4
Quad Stretch Foam Roll

EXERCISES

Body Weight CORE PLYOMETRICS


25 Push Ups 20 V-Sit Up Box Jumps
60 Second Plank 30 side crunch each side 20 Rocket Jumps
20 T Push Ups 30 second boat pose 10 standing long jumps
30 Sec. Side Plank each side 40 leg lift each leg
30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5
skips each leg; run 20M

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