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

Author

Clive Boulton

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Length

19 Weeks

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Plan Description

This 20 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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
4:15 hrs 1:00 hrs
Strength x1
0:39 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:15 hrs 1:00 hrs
Strength
0:39 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

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