SHORT MIDDLE DISTANCE (600-1000M) TRAINING SESSIONS

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These training sessions should start with:

Weight room sessions:

All sessions, including races, should end with (after any weight work):

Gymboss Timers

When running, ensure that:

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

An alternate to this schedule would be to make DAY 5 your off day and do that session on DAY 7.

An alternate to the DAY 1 session would be 6 to 8 hill repeats. The up-hill run should be in the 30 second range with a slow jog back down. There should not be a full recovery between reps. Do not eliminate the 200/100 sessions. If you do the hill repeats, do one session one week and the other the next.

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