The following schedule should be used by the clubs Intermediate Middle Distance Athletes in preparation for the coming season, between March and April.
Where Athletes have a competition within 1 week of the published session, speak to your coach about changing the session to suit.
Sunday sessions are designed to be run on grass.
Times and distances can be adjusted depending on ability:
|20th March ’18||Tuesday Track Session||3 x 1000m 10min recovery between efforts|
|25th March ’18||Sunday Individual Session||3 x 5mins with 2 ½ min recovery between efforts|
|27th March ’18||Tuesday Track Session||8 x 200m with 200m walk/jog between efforts|
|1st April ’18||Sunday Individual Session||5min effort – 3min recovery – 4min effort – 2 ½ min recovery – 3min effort – 2min recovery – 2min effort – 90secs recovery|
|3rd April ’18||Tuesday Track Session||4 x 600m with 1 lap jog between efforts|
|8th April ’18||Sunday Individual Session||3 x 3min with 2min recovery between efforts – 3 x 2min with 1 ½ min recovery between efforts|
|10th April ’18||Tuesday Track Session||5 x 300m x 200m 45s between runs with 8min recovery between efforts|
|15th April ’18||Sunday Individual Session||5 x 2min – 1 ½ min recovery between efforts – 5 x 60secs with 60secs recovery between efforts|
|17th April ’18||Tuesday Track Session||4 x 500m with 300m jog recovery between efforts|
|22nd April ’18||Sunday Individual Session||5min effort – 5min recovery – 5 x 60secs with 60secs recovery between efforts – then 5min effort|
|24th April ’18||Tuesday Track Session||Track – 1 x 1000m – 10min recovery – 1 x 600m – 6min recovery – 1 x 300m|
|29th April ’18||Sunday Individual Session||4min effort – 3min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort|
An additional session could be included of – Steady Run 45min
Athletes should include at least 1 rest day between sessions.