Middle Distance Events
800m, 1500m, and 3000m
 Building aerobic fitness
 Aim to complete 2 or more steady-paced runs per week to help build aerobic fitness.
 For 800m training, each run should be at least 4 times race distance (>3.2km); for 1500m, at
least 3 times race distance (>4.5km); for 3000m, at least twice race distance (>6.0km).
 The pace of these runs should be steady and slightly challenging; for example, preferably in a
heart rate zone corresponding to 60-75% of theoretical heart rate maximum (HRmax).
 The formula for HRmax is 220 - your age; for example, a 12 year old would have a HRmax of 208
heart beats per minute (bpm).
 This can be monitored with a heart rate monitor or by manually counting the radial pulse on
the wrist for 15 seconds and multiplying by four.
 To work out the 60% heart rate zone calculate 0.6 x 208 (= 125 bpm) and to calculate the
75% heart rate zone calculate 0.75 x 208 (=156 bpm).
 Therefore, an acceptable heart rate zone for building aerobic fitness for a 12 year old would
be between 125 and 156 bpm, and most jogs over undulating terrain or performed at a
sufficient enough pace would allow these heart rates to be achieved.
 Those not using a heart rate monitor can still run at an approximate training pace to build
aerobic fitness by using the ‘talk-test’.
 During steady-paced ongoing running, when talking the athlete should need to take a breath
after about every 5-7 words. Running with someone else will best help the athlete to gauge
the pace that this occurs at.
 If running with too low an intensity, it will be possible to carry out a conversation without
interrupting a spoken sentence for a breath, and the running pace may need to be increased
so that the training session is sufficient enough to build aerobic fitness.
 If running with too high an intensity, it will not be possible to talk more than two to three
words easily, and the running pace may need to be reduced to allow sufficient running
distance to be covered.
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Building race speed
 Interval training consists of fast-paced running efforts which help to build race speed.
 The intervals help to increase race speed because each interval is only a small part of the
overall race and therefore each interval is able to be performed slightly above race pace.
 Because the interval training is not continuous (as with the runs described above), slightly
more than race distance needs to be covered during the interval training session to
compensate for this.
 For 800m training, interval training should cover about twice race distance (1500-1600m);
for 1500m training, interval training should cover about one-and-a-half of the race distance
(2200-2300m); and for 3000m, interval training should at least cover race distance (3000m).
 For 800m training, the 1600m could be divided up into 10 x 150m intervals, 8 x 200m
intervals, 6 x 300m intervals, 4 x 400m intervals, or 2 x 800m intervals, etc.
 For 1500m training, the 2200-2300m could be divided into 10 x 200m intervals, 7-8 x 300m
intervals, 6 x 400m intervals, 3 x 800m intervals, or 2 x 1000m intervals, etc.
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For 3000m training, the 3000m could be divided into 10 x 300m intervals, 7-8 x 400m
intervals, 3-4 x 800m intervals, or 3 x 1000m intervals, etc.
The pace of these runs should be intense, and at a heart rate corresponding to 85-95% of
HRmax should be reached by the end of each interval, i.e. 177 to 197bpm for a 12 year old.
If not using a heart rate monitor, it is possible to calculate the required interval pace by
timing each repetition (probably more effective to use interval times than heart rate
monitors during interval training).
For an 800m runner with a personal best of 3 minutes, they would need to run each 200m
interval faster than 45 secs i.e. about 40-43 secs per interval. This is because 200m is 25% of
race distance ({200 ÷ 800} x 100 = 25), and 25% of 3 mins is 45 secs (0.25 x 180 secs = 45).
For a 1500m runner with a personal best of 6 minutes, they would need to run each 400m
interval faster than 78 secs (1 min 18 secs) i.e. about 70-75 secs per interval. 400m is 26% of
race distance ({400 ÷ 1500} x 100 = 26), and 26% of 6 mins is 78 secs (0.26 x 300 secs = 78).
For a 3000m runner with a personal best of 12 minutes, they would need to run each 800m
interval faster than 187 secs (3 min 7 secs) i.e. less than 3 mins per interval. 800m is 26% of
race distance ({800 ÷ 3000} x 100 = 26), and 26% of 12 mins is 187secs (0.26 x 720 secs = 78).
Therefore, once deciding upon the interval distance to be trained for a particular training
session, calculate the required time to keep each interval slightly quicker than race pace.
As mentioned above, there is a range of interval lengths that can be performed for each race
distance. The idea of training shorter distance intervals is to increase outright speed pace,
and the idea of the longer intervals is to work on outright endurance pace.
Recovery/rest between intervals should be performed according to a ‘work to rest ratio’,
were the duration of the repetition is the ‘work’ and the ‘rest’ is the recovery period before
the next interval is performed.
Ideally, a work : rest ratio of 1 : 3 or 1 : 4 is commonly used for middle distance training.
For example, as mentioned above the 200m reps were calculated to be about 40 secs per
interval. Therefore, for a 1 : 3 work : rest ratio, 3 x 45 secs = 135 secs (2min 15 secs; 45 : 135)
is needed between intervals.
Prior to, and following the intervals, it is a good idea to warm-up and cool-down with about
10 minutes of steady-paced running
Building surge ability
 Most middle-distance races involve surging and change of running pace, particularly at the
start and finish of the race, or when a competitor decides to make a decisive move;
therefore it is important that runners practice this in training.
 Fartlek training (meaning speed-play in Scandinavian) is an ideal method used to combine
steady-paced and interval running within the same training session, and can be used to
develop the ability to change running pace during a race.
 Fartlek training also allows the runner to begin to increase the pace with which their steadypaced running is performed at, thus leading to better race times and personal bests.
 Fartlek can be conducted in several different ways, including over undulating terrain, up and
down hills, and on the track.
 Undulating terrain: use a slightly undulating course to provide uphills which challenge
running strength and power, and downhills which allow for recovery and increases in stride
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length and speed. Where possible aim to increase speed going up and down hills and take an
opportunity to recovery every so often to allow a good following effort.
Up and down hills: similar to undulating terrain, excepting that up- and down-hill training
may use a steeper and more gradual hill. The runner runs a steady pace up the gradual hill
(for >1 min) and then coasts down the hill with sufficient time to recover before the next
uphill effort; this is performed continuously (without stopping) until a set number of cycles
are achieved (totalling to 2 to 3 times race distance).
On the track: on a 400m running track the runner can train for about the same distance as
their steady-paced run; however, they can alternate between faster (use speed) and slower
(recover) laps, or run fast on the straights (use speed) and slow on the bends (to recover).
A good rule of thumb with Fartlek training is to perform cycles of fast : slow within the run.
For example, a 5 min cycle may contain 4 mins of normal running and 1 min of fast running,
and this cycle can be completed 4 times within a 20 min run.
Sample Training Programs
Training status based on race times (specific to the Bathurst Athletic Club)
800m time
1500m time
3000m time
Age
B
I
A
B
I
A
B
I
A
U9 G
U9 B
U10 G
U10 B
U11 G
U11 B
U12 G
U12 B
U13 G
U13 B
U14 G
U14 B
U15 G
U15 B
>3.35
>3.30
>3.30
>3.20
>3.20
>3.05
>3.05
>3.00
>3.00
>2.50
>2.55
>2.45
>2.50
>2.40
3.20
3.15
3.15
3.05
3.05
2.55
2.55
2.45
2.45
2.35
2.40
2.30
2.35
2.25
3.05
3.00
3.00
2.50
2.50
2.40
2.40
2.30
2.30
2.20
2.25
2.15
2.20
2.10
N/A
N/A
>7.00
>6.30
>6.45
>6.20
>6.30
>6.10
>6.15
>6.00
>6.00
>5.45
>5.45
>5.30
N/A
N/A
6.30
6.00
6.15
5.50
6.00
5.40
5.45
5.30
5.30
5.15
5.15
5.00
N/A
N/A
6.00
5.30
5.45
5.20
5.30
5.10
5.15
5.00
5.00
4.45
4.45
4.30
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
>14.00
>13.30
>13.00
>12.30
>12.00
>11.30
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
<13.00
<12.30
<12.00
<11.30
<11.15
<10.45
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
<12.00
<11.30
<11.00
<10.30
<10.30
<10.00
B = Beginner, I = Intermediate, A = Advanced
Beginner Training Program
Time of day
Mon
Tue
Off
Steady Run
AM
Competition
Off
PM
Wed
Thu
Fri
Sat
Sun
Off
Intervals
Off
Off
Off
Fartlek
Steady Run
Off
Off
Off
Intermediate Training Program
Time of day
Mon
Tue
Off
Steady Run
AM
Competition
Off
PM
Wed
Thu
Fri
Sat
Sun
Steady Run
Intervals
Off
Off
Fartlek
Intervals
Off
Steady Run
Off
Off
Advanced Training Program
Time of day
Mon
Tue
Off
Steady Run
AM
Competition
Off
PM
Wed
Thu
Fri
Sat
Sun
Steady Run
Intervals
Off
Fartlek
Steady Run
Intervals
Off
Fartlek
Steady Run
Off