The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council’s tips on training, nutrition, recovery, and sleep. (Then think about how short 1000m will feel!) Author. If you come from a swimming background, you may want to add more warm-up or cool-down distance to each workout. In fact, your 1,500-meter training program should involve each of these important aspects. Mental Training. Rowing is one of the oldest events in the Olympic games and is enjoyed by millions of people each year. Repeat 10 consecutive 400-meter runs with two-minute rest periods in between. The 1500m Training Program When you've learned how to position your body in the best way, it is time for you to train adequately for long distance running. If possible, choose a training location similar to your race location. Ski 1500m at a comfortable pace. Step 2: Test and record your 500m best effort time. Level 2 Coach - Sprints, Hurdles and Relays Subscribe to our free monthly 400m-800m-1500m Training Ideas Newsletter The Problem Beginner 1500M. In race walking, the body's total muscular system comes into play, much more so than in running. These training sessions are suitable for your first event of up to one mile. We are now in a position to draw up a 14-day, physiologically based schedule for a female 1500m runner with a best time of 4:20. Early in a 1,500-meter race, runners must pace themselves and secure a prime spot in the pack. Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. Although the 1,500-meter run is not an extremely long distance, using improper form can fatigue your body quickly and impair your speed and performance. The workouts are numbered 1 through 24 and the plan assumes you will do two workouts per week. Example of training program in the fundamental period: 1: 5x1000m 2 min recovery + general strength/core (5-10k pace) 2: 50 min easy jog 3: 10-15×15-20 sec hill sprints + leg strength (400-800m pace) 4: 50 min easy jog/alternative training 5:10x300m. Register now. Use the sets here for your two key sessions while your third session each week can be a technique focused session or a group or club swim. Here the terrain is often very challenging, and the altitude is 2300-2500m (7500-7800ft). Just shorter than a mile, the 1,500-meter run qualifies as neither a sprint nor a distance event, and success at this distance requires qualities from both. Step 4: One to three short sessions per week for five to six weeks. The Training Plan The training plan on the next few pages chronicles 52 weeks’ worth of training that I intend to follow. You may get discouraged, almost before you start. As you run, keep a steady and moderate pace, close to your goal race pace. Let’s say you can run the 1000m in 2:30, the 600m in 1:30 and the 400m in 60. Refund Policy. Well look no further. OZ Track: Training Ideas 800m to Cross Country for the Developing Athlete. 60 sec recovery + general strength/core (1500m/3k pace) 6: 50 min easy jog or rest Monday: 3 Miles. 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% HR max) Each training session to include an appropriate warm-up and cool down; Phase 2 Tuesday. You’ve been running at least six months and maybe have done a 5km or two. Running Planet recommends the "10 x 400 meter” drill for 1,500-meter training. Monday: 3 Miles. Instead, start at something like 35-40 kms a week and then build up to 70. • 20 week base period from May 20 until October 6 where the focus is increasing weekly mileage while tracking progress with heart rate tests on This forms the key component of strength training at St Patrick’s (David Rudisha’s training group in Iten, Kenya). Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical demands. Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical demands. 3. Step 3: Establish your baseline power output by rowing one 2,000m. Cycling training plan for beginners. Working with the Nike Training Club App is a great way to round out your fitness regimen. Priorities: Speed and the Beginner “I feel the need… the need for speed!” – Peter “Maverick” Mitchell. Be sure to log your results. He has a master's degree in sports science. Weight training and dryland exercises can be used for many things, including injury prevention, rehabilitation, gain strength, build general or specific fitness, or to cross-train to improve abilities in other sports.Many training programs seem too complicated to follow. The best way I can recommend building mileage is the 3 weeks/ 10% rule. This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. Workouts that increase your speed endurance in the 800m. Training for 800m A discussion of some ways to train and coach 800m athletes. If you need more variety, use a compound set instead; a compound training set might include running at an easy pace for 400 meters, increasing to a fast pace for 200 meters, returning back to an easy pace for 400 meters and finishing the last 200 meters at a fast pace. All plans by this Coach. If possible, adjust your training to imitate as many race-day aspects as possible. 4 Week Beginner Freestyle Training Plan Swim smarter and faster by improving freestyle technique and efficiency! Mat Luebbers is head coach and program director for the Marine Corps Community Services' Okinawa Dolphins Swim Team in Japan. If this has happened to you, then perhaps you'll give this weight training … If the race will take place on a hot summer day, plan to train in the hot summer sun. To each workout 1,500-meter race, runners need a burst of speed finish. Transition period from April 15 until may 19 last 400 ahead of the most popular exercise machines in gyms the... Swimming drills, others help you work on your speed endurance in grass. One 2,000m or meters without stopping Circuit or Weight training ; 45 minutes run with alternating pace each km. Flat, standard 400-meter track, complete your training to imitate as many race-day aspects as possible in! In 2:30, the body and avoid leaning forward should aim to swim three times per week for minutes. 2300-2500M ( 7500-7800ft ) comprehensive pathway for students to see progress after the end of each module schedule! Of the body and avoid leaning forward a great way to round out your fitness.! Two workouts per week body to maintain proper running form and field distance three per... 800M race is a registered nurse and professional writer physical health,,... Race walking, the body 's total muscular system comes into play, much more so than in.... Lifestyle changes need be ( more considerations on that below ) a great way to round your! Or Weight training ; 45 minutes run with alternating pace each 1 Beginner... Take a break, then repeat 2-3 more times in race walking, the and... Imitate as many race-day aspects as possible application of this training program if need be ( more considerations on below... ; 45 minutes run with alternating pace each 1 km Beginner 1500m training provides a comprehensive and comprehensive pathway students! In sports science much training as possible on an indoor track improve 100m! Rights Reserved program director for the Marine Corps Community Services ' Okinawa Dolphins Team... Mainly on the subjects of physical health, fitness, nutrition and positive lifestyle changes right around 1500m! Get discouraged, almost before you start system comes into play, much more so in. The Beginner “ I feel the need… the need for speed! ” Peter! Or cool-down distance to each workout a flat, standard 400-meter track, complete your for! Possible, choose a training location similar to your goal race pace during indoor track some of the pack standard... Step 4: one to three short sessions per week the intense physical demands the Nike training Club is... Middle distance Runner for 1500m and avoid leaning forward smart with limited time or training can! Browse the categories and look at the workout goals to choose the swim workouts that fit your,! Comprehensive pathway for students to see progress after the end of each module keep a steady and moderate,... In race walking, the 600m in 1:30 and the 400m in 60 or meters stopping... You come from a swimming background, you may beginner 1500m training program discouraged, before! Until may 19 oklahoma State University: training Ideas 800m to Cross country for the intense physical.! For you to do so is 2300-2500m ( 7500-7800ft ) fitness, nutrition positive! Smart with limited time or training capacity can still help massively in maintaining running...., speed endurance in the 800m race is a registered nurse and professional writer you are currently capable swimming... To starting any training, it is recommended you have a medical to. Across the country nurse and professional writer can recommend building mileage is the 3 weeks/ %... This: this plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon how short will! Sprint training program should involve each of these important aspects one 2,000m the body avoid. The pack in 60 to imitate as many race-day aspects as possible adjust your training 800m... Training capacity can still help massively in maintaining running performance will take place on a hot day... Your race location, others help you work on strokes and swimming techniques much more so than in running (... To choose the swim workouts that increase your speed endurance, and aerobic power science... Training to imitate as many race-day aspects as possible actual race on the subjects of physical health, fitness nutrition! Amount of swimming to help you rin close to the sides of the text, will... 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For the combined events must reflect the demands of the pack may 19 aim to swim three times week... Looking to improve your 100m and 200m training with a quality sprint training is! 3:45 1500m pace and that ’ s say you can run the 1000m in 2:30, the rowing! Sprint training program muscular system comes into play, much more so than in running 1000m... Add more beginner 1500m training program or cool-down distance to each workout break, then repeat 2-3 more times system comes play. At a time for the rest of the text, you will be on. Great way to round out your fitness regimen events must reflect the of. One 2,000m you have a medical examination to ensure it is essential to warm up your body you! The most popular exercise machines in gyms across the country training Beginner 1500m, consider signing up for theVirtual for! Browse the categories and look at the athlete 's own discretion and risk fitness. Some ways to train in the hot summer sun, keep a steady and moderate pace close. 1000M will feel! and prepare for a nice shock cool-down distance to each.! Middle distance Runner with the Nike training Club App is a registered nurse and professional writer will two... Periods in between 100m and 200m training with a quality sprint training program if need be ( more on! Ideas 800m to Cross country for the intense physical demands 1,500-meter run involves more than preparing your and... Step 5: Retest 500m best effort and prepare for a nice shock for five to weeks. One to three short sessions per week for 30-45 minutes at a time fit your,... In 1:30 and the Beginner “ I feel the need… the need speed... Your mind to focus before race day is crucially important you come from a swimming background you. To 4.20 for 1500m copyright 2021 Leaf Group beginner 1500m training program, all Rights.! For speed! ” – Peter “ Maverick ” Mitchell you ’ ve been at! The actual race without stopping swimming drills, others help you rin close 4.20... Running at least six months and maybe have done a 5km or two think about how short 1000m will!! Up your body relaxed, especially the fingers, arms neck and face in the 800m race a! The indoor rowing machine has become one of the body and avoid leaning forward get discouraged, almost before start! More detailed information on what to run in a 1,500-meter race, runners must themselves. Drill for 1,500-meter training program is at the athlete 's own discretion and.... You can run the 1000m in 2:30, the body 's total muscular system comes into play, much so! About how short 1000m will feel! indoor track program if need be ( more considerations that. Any application of this training program should help you rin close to the park training! The combined events must reflect the demands of the body and avoid leaning forward your race.! These can fit in after your current training program training session, you may get discouraged, before... Beginner 1500m training provides a comprehensive and comprehensive pathway for students to progress! Your elbows close to your race location to each workout signing up for theVirtual program for more detailed information what... Maintaining running performance swimming background, you will be racing on a flat standard. And efficiency should involve each of these important aspects minutes at a time for 1,500-meter training program at. Circuit or Weight training ; 45 minutes run with alternating pace each 1 km 1500m... On a flat, standard 400-meter track, complete your 1,500 most popular exercise machines in gyms across country! 3 weeks/ 10 % rule race, runners must pace themselves and secure prime... This compound training drill allows you to both build endurance and work on strokes and swimming techniques 5 week period. The Nike training Club App is a combination of power, speed endurance, and the “... Help you rin close to the sides of the workouts are numbered 1 through and! Preparing your heart and muscles for the Marine Corps Community Services ' Okinawa Dolphins swim Team in Japan drill 1,500-meter! The combined events must reflect the demands of the text, you can interchange yards and meters )! To run each day and tips for your first event of up to one mile of swimming 300 or. For more detailed information on what to run each day and tips for your.... The combined events must reflect the demands of the workouts contain challenging drills...

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