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 15 minutes recovery between each set. 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

Associated Pages

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

• Articles on Planning
• Planning the Training
• Tapering for Competition
• Training Programmes
• Personal Exercise Plan
• Sports Massage

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2