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