MIDDLE DISTANCE (800-1500M) BASE TO RACE - OPTIMAL HIGH-LEVEL PERFORMANCE

Author

Clive Boulton

All plans by this Coach

Length

19 Weeks

Typical Week

6 Run, 1 Strength, 1 Other

Longest Workout

9.32 miles

Plan Specs

running advanced time goal hr based pace based

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Summary

This 23 week plan, with tune up races, is for the aspirational higher-level middle-distancemale/female performer who is looking to bridge the gap to elite level performance sub 1:50/2:04 800m or sub 3:46/4:081500m. It will run from an off season base phase but will require that the athlete starts the programme with a reasonably high level of fitness and is comfortable running 6 days per week. The plan also includes two gym workouts per week, one focused on Activation & Resilience the other focused on Strength.

About the author... As an athlete Clive describes himself as a 'Jack of all trades but master of none'. He has run 50.0sec for 400m, 1min 50secs for 800m, 3min 46secs for 1500m, 14mins 11secs for 5km, 30mins 41secs for 10km and 67min14secs for a Half Marathon. In addition he has won several County Cross-Country Championships as a junior and Senior athlete, has a national 1500m track title and UK Universities podium to his name and more recently was 7th in Age-Group at the European Long-Distance Triathlon Championships. Clive has coached runners for over 20 years.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:54
Training Load By Week
Average Weekly Training Hours: 04:54
Average Weekly Breakdown

Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

Back to Plan Details

Sample Day 1

0:40:00
35TSS
Activation & Resilience

5min Row
Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Bridging 2x2x30
Theraband Work
Lunging Forward/Backward 2x2x8
Press Ups2x10
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)

Sample Day 1

0:25:00
3.11mi
38TSS
Run - Recovery

Z1/2 Easy running, you can't run too slowly in this session go as easy as you like, even stop and have a stretch

Sample Day 2

1:00:00
7.46mi
130TSS
Run - Tempo Intervals

15mins warm up; Z1 into Z2 into Z3
5mins jogging with a couple 'of strides'
2x12:30mins at Z3 off 5mins jog recovery
10mins cool down Z1/2

Sample Day 4

0:45:00
6.21mi
90TSS
Run - General Aerobic (Midi)

Ease into the run then run at Z, low Z3 if you're feeling good, you shouldn't run too fast and still be able to sustain a conversation

Sample Day 5

0:35:00
35TSS
Strength - Build

5mins Row
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension

Sample Day 5

0:25:00
3.11mi
38TSS
Run - Recovery

Z1/2 Easy running, you can't run too slowly in this session go as easy as you like, even stop and have a stretch

Sample Day 6

1:00:00
8.7mi
140TSS
Run - Hill Repeats (Long)

15mins warm up Z1/2
9-11x60secs 6-8% gradient hill, Z3 into Z4
Z2 recovery down hill
10mins cool down Z1/2

MIDDLE DISTANCE (800-1500M) BASE TO RACE - OPTIMAL HIGH-LEVEL PERFORMANCE

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