Middle Distance Training Schedule

Following the advice given around the Coronavirus we would encourage Athletes to attempt the following training schedule.

Athletes should run 2 out of the 3 sessions each week, where access to the track is possible you should run the Track Session and 1 Grass Session

Times and distances can be adjusted depending on ability:

Warm Up

Make sure you warm up thoroughly before you start your session:

Warm-ups.                  Jog gently round grass pitch/park

Drills.                          Usual drills and any extra stretches.


DateSession
Wb
23rd March
Track – 3 x 500m with 300m jog recovery 
Grass – Steady run 35min
Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts
Wb
30th March
Track – 6 x 200m with 200m walk/jog between efforts
Grass – Steady run 35min
Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts
Wb
6th April
Track – 1 x 1000m – 10min recovery – 1 x 600m
Grass – Steady run 35min
Grass – 4min effort – 4min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort
Wb
13th April
Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min recovery – 100m
Grass – Steady run 35min
Grass – 8 x 60secs with 60secs recovery between efforts – 4 x 45secs with 60secs recovery between efforts
Wb 20th AprilTrack – 5 x 300m with 5min recovery 
Grass – Steady run 35min
Grass – 3 x 3min – 3min recovery between efforts – 3 x 2min – 2min recovery between efforts
Wb
27th April
Track – 2 x 1000m – 10/12min recovery
Grass – Steady run 35min
Grass – 10 x 1min fast with 2min recovery between efforts

Warm down runs       Jogging for at least 2 mins, working on shoulders being very relaxed.

Warmdown                Stretches – hamstrings, shoulders and back, then 2-3 mins easy jog.

Athletes should include at least 1 rest day between sessions.