Distance Group

 

Kerry Middle Distance Squad Athletes

Sample Autumn/Winter Training for 800m/1500m/X-country => => Freda 172

1. Easy run 30 min

2. Track sessions (Pick one each week)

i) 200m,600m,400m,300m,200m.Rest 2/3/2/2

ii) 4 - 6 x 600m (3 min rest)

iii) 2 x (4 x 400m) 90sec rest/reps, 4min/sets

iv) 3 x (3 x 300m) 45sec rest, 6min/sets

3. Rest or other sport

4. Grass Intervals (Pick one each week)

i )6 x 2 min efforts, 2 min jog recovery

ii) 5min,4min,3min,2min,1min. Rest 3/2/2/1

iii) 10 x 1 min efforts, 1 min rest

iv )4 x 2 min, 4 x 1 min, rest 1min

 5. Rest

6. Hills

i) 2x60m,2x100m,2x150m,2x100m,2x60m.

ii) 5 x 100m, 5 x 200m

iii) 3 x (200m,100m,50m)

iv) 6 x 1min hills

Jog back down easy on recovery.

7. Longer run 35 min - 60min, depending

on age.

 8. Easy Run 30 min

9. Track Sessions (Pick one each week)

i) 2 x 250m, 2 x 600m, 2x 250m. Rest 2/3/2

ii) 3 x (200m, 400m, 600m) Rest 60/90/180sec

iii) 2 x (600m,400m,200m)Jog 200m recovery.

Rest 6 min/sets

iv) 2 x (400m, 800m,300m) Rest 90/90/180sec

10. Rest or other sport

11. Tempo Run

i) 15 min fast run. (you shouldnt be able to

hold a conversation during this run. If you can,

you re going too slow. If you have to stop before

you get to the end, youre going too fast.)

ii) 3 x 5 mins efforts, 2 min rest

iii) 2 x 10 min runs. 2 min rest

12. Rest

13. Fartlek Run. This is a continuous run

broken up into different paces. Pick one:

i) (45 sec fast. 75 sec easy) x 10

ii) 30 sec fast, 90 sec easy) x 10

iii) 15 sec fast, 45 sec easy) x 15

14. Longer run 35 min - 60 min depending on age 

8-10 min warm up and stretches before all sessions. 8-10 min jog warm down and stretches after.Sessions can be shortened to suit younger athletes. These are samples only, and can be changed depending on race schedules etc.

Next Squad-Sun December 12th-An Riocht-12pm

Freda