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    1500m Training Special Runners

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    Keshav Chawla
    The document outlines a 4-5 week training schedule for 1500 meter runners, with workouts assigned for each day of the week focusing on speed work like intervals, hills, and relays as well as exercises for strength, core, and plyometrics. The schedule provides detailed instructions for warmups, stretches, drills, and specific speed and distance sessions to be completed each day.

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    1500m Training Special Runners

    Uploaded by

    Keshav Chawla
    17K views2 pages
    The document outlines a 4-5 week training schedule for 1500 meter runners, with workouts assigned for each day of the week focusing on speed work like intervals, hills, and relays as well as exercises for strength, core, and plyometrics. The schedule provides detailed instructions for warmups, stretches, drills, and specific speed and distance sessions to be completed each day.

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    1500m training special for runners

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    1500m training special runners

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    The document outlines a 4-5 week training schedule for 1500 meter runners, with workouts assigned for each day of the week focusing on speed work like intervals, hills, and relays as well as exercises for strength, core, and plyometrics. The schedule provides detailed instructions for warmups, stretches, drills, and specific speed and distance sessions to be completed each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17K views2 pages

    1500m Training Special Runners

    Uploaded by

    Keshav Chawla
    The document outlines a 4-5 week training schedule for 1500 meter runners, with workouts assigned for each day of the week focusing on speed work like intervals, hills, and relays as well as exercises for strength, core, and plyometrics. The schedule provides detailed instructions for warmups, stretches, drills, and specific speed and distance sessions to be completed each day.

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    FIRST 4-5 WEEKS SCHEDULE

    1500 METER TRAINING SCHEDULE I

    SUNDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 2 X 1000 Meter: 70% on 800M; 80% last 200M/ rest 5’ between 15’ at end
    5. 2 X 400 Meter: 75%; rest 30”
    6. 4 X 80 Meter: Quick; rest 20”

    MONDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 8 X 400 meter: 70%; rest 6’
    5. 6 X 300 meter Long Hills: Slow run; rest is slow jog back.
    6. Exercises: BODY WEIGHT AND CORE

    TUESDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 4 X 600 meter Event run: 70% first 400M; 80% last 200M; rest 5’ between 15’ at end
    5. 2 X 400 meter: Speed 80%; rest 30” between 7’ at end
    6. 4 X 40 meter: Speed 90% max; rest 30” between

    THURSDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 1 X 700 meter: speed like it’s 800M race; rest 15’
    5. 4 X 400 meter Speed 70%; rest 5’ between
    6. Exercises: CORE AND PLYOMETRICS

    FRIDAY
    1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
    2. STRETCHES
    3. Drills
    4. 3 X 400 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
    5. 800 meter to 1600 meter relay hand offs.
    DRILLS

    Lunge 20M; Jog 30M


    Knee to Chest 20M; Jog 30M Pinocchio 30M; Jog 20M
    Knee to opposite elbow Loose High Skip 30M; Jog 20M
    Knee roll to outside High Knee 30M; Jog 20M
    Frankenstein Carioca 30M and back
    A-skip 20M; Jog 30M Backward Run 40M with 10M
    lead in
    Skip with Claw 20M; Jog 30M 40M sprint X 2; Rest 20”

    STRETCHES

    Leg Swings In place Spider Man 4 E. L.


    Lying figure 4: 2 x ea. leg(E. L.)
    Modified Hurdler 2 E.L.
    Butterfly stretch
    Fire Hydrant 10 each leg or See Reggie Snowden or
    Alternate Hurdle drill Alan Eggman

    EXERCISES

    Body Weight CORE PLYOMETRICS


    25 Push Ups 20 V-Sit Up Cones: 3 reps each leg with
    40M sprint
    60 Second Plank 30 side crunch each side 20 Rocket Jumps
    20 T Push Ups 30 second boat pose 10 standing long jumps
    30 Sec. Side Plank each side 40 leg lift each leg 15 step ups each leg with 40M
    sprint
    30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5
    skips each leg; run 20M

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