Representation of Running Training

One factor that has often hindered the interpretation of a running training program by athletes and coaches has been the lack of a standardised way to represent a running training session. How do we present, in a simple format, two sets of six repetitions of four hundred metres, each repetition to be completed in seventy two seconds with three minutes recovery per repetition and ten minutes recovery between each set?

Standard Format

In 1997 the IAAF adopted a standard way of representing training. Examples of the standard format are:

Example 1

10 x 400 (62") [3']

This means 10 repetitions of 400 metres, with each repetition to be run in 62 seconds, with a 3 minute recovery between each repetition.

Example 2

4 x 3 x 400 (56") [3' & 5']

This means 4 sets of 3 repetitions of 400 metres, with each repetition to be run in 56 seconds, with a 3 minute recovery between each repetition and 5 minutes recovery between each set.

Example 3

2 x 600 (400/68", 200/max) [ 8'] [15'] 8 x 200 (35") [1']

This means 2 repetitions of 600 metres, with the first 400m being run in 68 seconds and the final 200 metres at maximum effort, with an 8 minute recovery between each repetition and a 15 minutes recovery after the 2 repetitions of 600m. This is followed with 8 repetitions of 200 metres to be run in 35 seconds with a 1 minute recovery between each repetition.

Example 4

2 x { 1 x 500 (80") [2'] 1 x 700 (1'52") [30"] 1 x 300 (max) } [12']

This means two sets of: 1 repetition of 500 metres to be run in 80 seconds, a recovery of 2 minutes, 1 repetition of 700 metres to be run in 1 minute 52 seconds, 30 seconds recovery, 1 repetition of 300 metres at maximum effort, with a 12 minute recovery between each set.

Summary

sets x repetitions x distance (time or effort) [recovery between repetitions, recovery between sets]
' used to represent minutes
" used to represent seconds

Page Reference

The reference for this page is:

MACKENZIE, B. (2006) Representation of Running Training [WWW] Available from: http://www.brianmac.co.uk/trainprog.htm [Accessed

Associated Pages

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