Endurance Training

The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the 800 metres, 1500 metres, 5 km, 10 km, walks and steeplechase events.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Overview

The seasons training program is based on the six phases detailed on my Planning page where each phase comprises of a repeated four week plan. The workload in the first three weeks of the plan should increase each week (easy, medium, hard) and the 4th week comprise of active recovery and evaluation tests to monitor training progress. The aim of the 4 week cycle is to build the athlete up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery and so on. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations.

Year Training Program

The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows:

• Phase 1 - 16 weeks
• Phase 2 - 8 weeks
• Phase 3 - 8 weeks
• Phase 4 - 8 weeks
• Phase 5 - 8 weeks
• Phase 6 - 4 weeks

The objective of each phase is as follows:

• Phase 1 - General development of strength, mobility, endurance and basic technique
• Phase 2 - Development of specific fitness and advanced technical skills
• Phase 3 - Competition experience - achievement of qualification times for main competition
• Phase 4 - Adjustment of technical model, preparation for the main competition
• Phase 5 - Competition experience and achievement of outdoor objectives
• Phase 6 - Active recovery - planning preparation for next season

Suggestions as to the sessions for each phase are detailed below. I leave the content of each four week cycle to you.

Key to notations and terms used

1-4 × 2-5 × 300-600m

• 1 to 4 sets of 2 to 5 repetitions of a distance between 300 and 600 metres

Phase 1

Tuesday

• General strength - Circuit or Weight training
• 30 minute runs with alternating pace each 800m

Thursday

• 30 minutes easy run (Heart rate 60%-70% MHR)
• 30 to 45 minutes continuous relay.

Sunday

• 2nd event technique
• 30 to 40 minutes. Fartlek or Cross country

Notes

• Steeplechase athletes may include hurdles in Thursday sessions
• Running technique must remain sound.
• Walks - Walk on Tuesday and Thursday, run on Saturday
• All events will probably elaborate on the 3 day program with at least one other day when the athlete runs 30 to 40 minutes. easy (Heart rate 60%-70% MHR).
• Each training session to include an appropriate warm up and cool down

Phase 2

Tuesday

• General strength - Circuit or Weight training
• 45 minutes run with alternating pace each 1 km

Thursday

• 30 minutes easy run
• Repetition runs: 1-4 x 2-5 x 300-1,000m
  or 2-4 x (600m, 400m, 300m, 200m, 100m)

Sunday

• 30 minutes easy run or interval training
• 45 minutes Fartlek with 10 to 12 hills of 100 to 200m
  or Cross country.

Notes

• Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
• Walkers walk on Tuesday and Thursdays - run on Sundays.
• All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% MHR).
• Each training session to include an appropriate warm up and cool down

Phase 3

Tuesday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-4 x 300-600m .
  or 2-3 x (600m, 400m, 300m, 200m, 100m)
  or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).

Thursday

• 30 to 45 minutes easy run
• Repetition runs 2-3 x 3-6 x 150m
  or 2-4 x 3-8 x 100m .
  or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down

Sunday

• Competition

Notes

• Steeplechasers will use hurdles on the Tuesday.
• Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
• Each training session to include an appropriate warm up and cool down

Phase 4

Tuesday

• General strength - Circuit or Weight training
• 45 minutes run with alternating pace each 1 km

Thursday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-5 x 300m -1,000m
  or 2-4 x (600m, 400m, 300m, 200m, 100m )

Sunday

• 30 minutes easy run or Interval training
• 45 minutes Fartlek with 10 to 12 hills of 100-200m
  or Cross country.

Notes

• Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
• Walkers walk on Tuesday and Thursdays - run on Sundays.
• All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% MHR).
• Each training session to include an appropriate warm up and cool down

Phase 5

Tuesday

• 30 minutes easy run
• Repetition runs - 1-4 x 2-4 x 300-600m .
  or 2-3 x (600m, 400m, 300m, 200m, 100m)
  or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).

Thursday

• 30 to 45 minutes easy run
• Repetition runs 2-3 x 3-6 x 150m
  or 2-4 x 3-8 x 100m .
  or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down

Sunday

• Competition

Notes

• Steeplechasers will use hurdles on the Tuesday.
• Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
• Each training session to include an appropriate warm up and cool down

Page Reference

The reference for this page is:

• MACKENZIE, B. (2007) Endurance Training [WWW] Available from: http://www.brianmac.co.uk/tplans/enduranc.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Planning
• General Jumps Training
• General Endurance Training
• General Throws Training
• General Speed Training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• How to teach track events, Malcolm Arnold