3200 M Distance Plan
DISTANCE PLAN
Early Season Phase
Day 1 - 8 x 400 meter repeats @ GOAL pace. Recover between each repeat with 2-4 minutes of passive recovery.
Day 2 - 10 kilometer fartlek run.
Day 3 - 3 x 1600 meter repeats @ 5K pace. Recover between each repeat with 4 minutes of passive recovery.
Day 4 - Run 10 kilometers @ easy pace.
Day 5 - 8 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Day 6 -30 MINS-EASY.
Day 7 - 2 x 400/800/400 compound sets. Run 400 meters @ 800 meter pace, 800 meters @ current 2 mile pace and then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between sets with 4 minutes of passive recovery.
Date:______________________ NOTES:
Day 8 - Run 4 x 800 meter repeats @ current 2 mile pace. Recover between each repeat with 2-4 minutes of passive recovery. Then run 4 x 400 meter repeats @ 1600 meter pace. Recover between each repeat with 2-4 minute of passive recovery. Cool down.
Day 9 - DISTANCE
Day 10 - 10 kilometer fartlek run.
Day 11 - Run 10 x 100 meter strides.
Date:______________________ NOTES: (Performance, Physical Shape, Feelings, Improvements, Setbacks, etc)
Day 12 - Run 15 kilometers @ easy pace. ****THIS SHOULD BE AROUND MARCH 20TH ***
Now, you are competing in a meet or multiple meets about every week. But, remember: you are still building, not peaking. So, you still need to work some of these hard days. When you have a meet, it will be the substitute for the training day. The days can be shuffled a bit around the meets. You really need to focus on fine-tuning (pace, race strategy, etc).
Mid-Season Phase
Date: Wednesday, March 21st NOTES:
Day 1 - 5 x 800 meter repeats @ 2-MILE pace. Recover between each repeat with 2 minutes of passive recovery.
Date:______________________ NOTES:
Day 2 - 10 kilometer fartlek run.
Date:______________________ NOTES:
Day 3 - 3 x 1600 meter repeats @ 2-MILE pace. Recover between each repeat with 3 minutes of passive recovery.
Date:______________________ NOTES:
Day 4 - Run 10 kilometers @ easy pace.
Date:______________________ NOTES:
Day 5 - 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1-2 minutes of passive recovery.
Date:______________________ NOTES:
Day 6 - Run 30 minutes @ easy pace.
Day 7 - Run 5 x 400 meter repeats @ 1600 meter pace. Recover between each repeat with 2-3 mins of passive recovery.
Day 8 - Run easy 20 minutes. Then run 10 x 100 meter strides.
Day 9 - Run 12 x 100 meter repeats up a steep hill. Run @ current pace. Recover by running down the hill @ easy pace.
Date:______________________ NOTES:
Day 10 - DISTANCE
Date:______________________ NOTES: (Performance, Physical Shape, Feelings, Improvements, Setbacks, etc)
Day 11 - Run 40 @ easy pace. ***THIS SHOULD BE AROUND 5th or 6th ****
Late Season Phase
You still have some meets, but you should be peaking at them-hitting p.r.'s almost every race. So, the training is leveling off. The goal is to hit a peak at the end of this phase, where the results of your building (strength, speed, endurance) meet some healing that occurs as you lay off the hardest workouts and your miles go down.
Late Season Phase
Day 1 - 6 x 800 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.
Day 2 - 10 kilometer fartlek run.
Day 3 - 3 x 1600 meter repeats @ 2-Mile. Recover between each repeat with 2 minutes of passive recovery.
Day 4 - Run 12 kilometers @ easy pace.
Day 5 - 12 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Date:______________________ NOTES:
Day 6 - Easy 4 mile loop.
Date:______________________ NOTES:
Day 7 - 4 x 800/400 compound sets. Run 800 meters @ goal pace then another 400 meters @ recovery pace. (1200 meter runs--Take no recovery between the distances.) Recover between each set with 4 minutes of passive recovery.
Date:______________________ NOTES:
Day 8 - Easy 4- mile loop or out/back
Day 9 - Run 6 x 800 meter repeats @ goal pace. Recover between each repeat with 2 minutes of passive recovery.
Day 10 - 10 kilometer fartlek run.
Day 11 - 4-mile loop or out/back @ easy pace. Then run 10 x 100 meter strides.
Day 12 -2-4 miles fartlek run
Day 13 - Run 12 x 100 meter repeats up NOLD hill. Run @ goal pace. Recover by running down the hill @ easy pace.
DISTRICTS
Day
14 - 4-mile loop or 30 minutes @ easy pace.