Middle Distance-Freda Davoren

TRAINING SCHEDULE FOR INDOORS JANUARY-MARCH 2011 (Kerry squad)

800M/1500M

JANUARY

Fri 28-25 min run or rest if tired

Sat 29-On grass 5 x (2min hard, 1min easy, 1min hard, 1min easy)

Sun 30-Long Run 35-60 mins

FEBRUARY

ʼ11

Mon 31-25min fartlek on grass (60sec easy, 30sec fast)

Tue 01-Rest

Wed 02-Track 2 x (3 x 400m) Rest 90sec/reps, 5min/sets

Thu 03-35 min easy + 6 x 60m strides.

Fri 04-Hills 3 x (200m, 100m, 50m) v fast. Jog back recovery

Sat 05-Rest.

Sun 06-Long run 40-60 mins

Mon 07-Tempo run 2 x 10min hard with 2 min rest on grass.

Tue 08-Rest.

Wed 09-Track 5 x 600m with 3 min rest

Thu 10-Easy 35 mins. 6 x 60m fast strides.

Fri 11-Day off

Sat 12-On grass 3 x (3min, 2min, 1min) 1 min jog rest/reps 2 min/sets.

Sun 13-Long run 45-60 mins + 5 x 80mstrides

Mon 14-35 min run easy

Tue 15-Rest

Wed 16-Track (200m,300m,400m,300m,200m)v fast.

(run these slightly quicker than your 800m race pace

Rest 4,5,6,4min

Thu 17-Day off

Fri 18-Long run 40-60min

Sat 19-Track 2 x (4 x 300m) with 2 min rest/reps, 4 min/sets

Sun 20-35min easy and 6 x 100m uphill

Mon 21-Fartlek 20min (15sec fast, 45 sec easy)

Tue 22-Day Off

Wed 23-Track 500m, 400m, 300m, 200m, 100m fast

90sec rest (800m race pace or better)

Thu 24-Day off

Fri 25-25min relaxed run and 6 x 80m fast strides

Sat 26-

Munster Juveniles Indoors, Nenagh

Sun 27-Munster Juveniles Indoors,Nenagh

MARCH

ʼ11

Mon 28-Easy run 30 mins

Tue 01-Day off

Wed 02-Track (3 x 400m v fast) 8 min rest. (

pretty much flat out. last 400 will be v tough)

Thu 03-Easy run 35 min + 6 x 60m strides

Fri 04-Track or grass 6 x 200m fast.in 28 sec or better. Rest 3 mins

Sat 05-Long run 40-60mins.

Sun 06-Day off

Mon 07-20 min run + 6 x 80m strides

Tue 08-

Munster Schools Indoors, Nenagh

Thu 10-Day off

Fri 11-30 min run . Drills and 6 x 80m fast strides

Sat 12-On grass (4 x 2min, 4 x 1min). I min rest

Sun13-Long run 40-60min

Before all sessions (track, fartlek, tempo, intervals, hills etc,) do 10-12 min v easy run

warm up, swings and 4 x 60m fast strides.

After each session do 10-12 min v easy jog warm down and easy stretches.

Try to do some of your long runs/ fartleks on a hilly loop if possible

Ensure you get plenty of fruit and veg in your diet and plenty of fluids

Try to get 8 hours sleep every night