Representation of Running Training
One factor that has often hindered the interpreting 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 conventional format are:
Example 1
- 10 x 400 (62") [3']
This means ten 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']
It means two 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 two repetitions of 600m. It is followed by eight 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']
It means two sets of 1 repetition of 500 metres to be run in 80 seconds, a recovery of 2 minutes, one repetition of 700 metres to be run in 1 minute 52 seconds, 30 seconds recovery, and one 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
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2006) Representation of Running Training [WWW] Available from: https://www.brianmac.co.uk/trainprog.htm [Accessed 7/5/2025]
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