ARKANSAS
Middle Distance Training
Summer:
We ask our runner to run 50 miles per week in the summer, running one run per day, 6 days a week, by
doing this it is an easy transition to our fall training cycle.
Fall training (cross country) training:
When school starts at the end of August we begin to work twice daily under a more regimented program:
Phase 1 (3weeks)
• 3-4miles Monday –Thursday morning (Friday off for the morning runs).
• 6-10 miles per day in the evenings with a long run on the weekend of 10-14 miles.
Phase 2 (3weeks)
• 4-5 miles in the mornings.
• 6-10 miles in the afternoon.
• 8-6 mile steady state or Fartlek 1 time per week.
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All runs at 5:30 to 6:00 min per mile pace.
• core training routine
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6-8 x 200 meter strides on the grass after afternoon runs.
Phase 3 (6- 8 weeks)
After the initial 6 week period we begin to get serious.
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Long run 12-16 miles.
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Morning run 4-5miles
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Core training
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Long interval on Monday or Tuesday.
We have a 1.5mile grass loop that we do 4-5 times per 1 mile repeats @ 4:30-4:45 pace ( last 800m is
uphill). 4 min, 800m recovery run between each mile. 2-3 times per year we may change this workout to 3x
2mile @ 9:00-9:15 with a 4 min recovery or 3-4 x 1.5 mile @ 6:40 -6:50 with a 4 min recovery.
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Short interval on Wednesday or Thursday:
12-18 x 400m – We do these on a grass hill, one up and one down.
Uphill 68-72 sec, downhill 62-64 sec with a 1 min rest.
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All other runs of the week @ 5:30 – 6:00m per mile pace.
Transition from Cross Country to Indoor Track: (3-4 weeks)
After cross country season we take two weeks of easy running 4-6 miles per day.
In the early weeks of December we will stay outside as long as the weather permits.
We use our cross country course for workouts. 2 interval sessions per week.
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3x 800, 4x400m 2:06-2:08, 62-64 90 sec rest – on grass 800 m up 400m down
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18x 400m w 45 sec rest 70 up62 down
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8x 600m @ 1:36-1:38 w 2 min rest
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4x 600m ;4x400m 90 sec rest 1:36, 62
Indoor Track season: (8-12 weeks)
During the indoor season our typical week consists of 2 interval sessions, and/or race and a long run.
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Long run 12-16 miles
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Morning runs
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Core training
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Long interval on Monday or Tuesday.
We start our workouts with longer intervals and finish with shorter, faster intervals with
diminishing rest. Example:
1x1mile@ 4:10 - 4 min rest
1x 1200m @ 3:06- 4 min rest
1x 800m@ 2:03- 3min rest
1x 600m @ 1:30-2min rest
1x400m@ 58- 1min rest
1x200m@ 26
Others are:
16x400m @ 62 w-45 sec rest
6x600m @ 1:32 - 2 min rest
4x 1000m 3:02-3:04 - 2 min rest
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Short workout Wednesday or Thursday.
10-16 x 200m @ 25-28sec – 45sec recovery
3x400m; 3x200m @ 56-58 and 25-28 – 1 min rest
4x300m; 4x200m 2 39-43and 25-28 – 1 min rest
Transition between Indoor and Outdoor Track: (4-6 weeks)
When indoor track is over in mid-march, we take 4 weeks where we get away from the track and go back to
the grass.
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2 weeks- 70-90 miles per week easy runs, long run 12-14 miles.
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2 weeks-Long intervals and steady states (see cross country Phase 2).
Outdoor track season: (8-16 weeks).
Phase 1 (4 weeks)-If the weather permits we will stay on the grass for one month of interval sessions.
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Long run 12-16 miles
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Long interval Monday or Tuesday: 3x 800, 4x400m 2:06-2:08, 62-64 90 sec rest – on grass 800 m
up 400m down
18x 400m w 45 sec rest 68 up60 down
8x 600m @ 1:32-1:34 w 2 min rest
4x 600m; 4x400m 90 sec rest 1:30, 58
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Short interval Wednesday or Thursday
10-12 x 200m @ 28-30 w 45 sec rest
8x300m @ 42-44 w 1 min rest
4x400m, 4x200m @ 58-60 and 28-30 w 1 min rest
Phase 2 (2-4 weeks)-We will get on the outdoor track and workouts will be shorter and faster.
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Long run 10-14 miles
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Morning runs 4-5miles
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Core training
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Long intervals Monday or Tuesday:
1x1200m – 3:04-06 – 4min rest
1x800m – 2:00- 2:02- 4min rest
1x600m- 1:28-1:30- 3 min rest
1x500m – 73sec-75sec- 3min rest
1x400m-56-58sec- 2 min rest
1x300m- 40-42 sec – 2 min rest
1x 200m – 25-27 sec – 1 min rest
1x 100m - 12-13 sec
OR
6X800m @ with 90 sec rest
2:04
2:03
2:02
2:01
2:00
1:58
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Short Interval session:
8-10x200m 2 26-28 with 45 sec rest
6x400m @ 58 w 45 sec rest
4x300m @ 40-42; 4x200m @ 26-28 w 90 sec rest
12x 150m @ 19-20sec with 2 min rest
Phase 3: Championship season (2-3 weeks)
During this time we do not do much volume on the track, Mileage decreases and the workouts are very fast
with long rest.
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Long run 8-10 miles
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Morning runs 4 miles
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Long session
1x800m @ 1:52 5min rest
1x600m @1:24 5 min rest
1x500m @ 69 3 min rest
1x400m 54
Or
2x800m @ 1:52w 8 min recovery
1x400m @ 54
Or
4x400m @ 55 w 4min rest
4x200m @ 25 2.5min rest
Or
1x600m @ 1:24
1x800m @ 1:55
1x600m @ 1:24
1x400m @ 56
All with 6min recovery
Or
1x800m @ 1:50 8 min recovery
1x400m @ 55 4 min recovery
1x300m @ 38
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Short session:
8x200m @ 24.5 w 3min rest
12x150m @ 18sec with 2min rest
After the track season ends our athletes take a two week break of active rest (bike, hike swim).
After two weeks they start back with their 50 miles per week and the year cycle starts again.