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RUNNING PLANET BOOKSTORE Mile Training and 1500 Meter Training

for New Competitive Runners
BAREFOOT RUNNING

BEGINNERS GUIDE
 
BODY WEIGHT STRENGTH TRAINING
By Rick Morris
CIRCUIT TRAINING  
CROSS TRAINING
The first competitive race for many distance runners is the mile or 1500 meters. This
program is also for experienced 5K or 10K runners that would like to begin facing the
DOG RUNNING challenges of the shorter but more intense 1500 meter and mile distances. You should
ENDURANCE-LONG RUN be able to run at least 2 miles at an easy pace before beginning this mile and 1500
meter training program. This basic program is divided into three training phases –
FINISHING KICK early season, mid-season and late season. The purpose of the phases is to
GONZO TRAINING progressively improve your fitness level and peak you for your best performances late
in the season. The specific length of each of your phases will vary depending upon the
HALF MARATHON
overall length of your training or race season. Most athletes use phases of about 3 to 4
HILL TRAINING weeks in length. Each training phase has a 14 day rotating workout cycle. The 1500
and mile plan uses a multi-pace training program that includes workouts at all critical
HOLISTIC RUNNING
paces including endurance pace, lactate turn point pace, vVO2 max pace and sprint
INTERVAL TRAINING pace.
LACTATE THRESHOLD  
 
MARATHON TRAINING  
MASTERS RUNNING  
 
MILE-1500 METER
 
MUD RUN - ADVENTURE RACING  
 
NEGATIVE SPLITS
 
NUTRITION  
OVERTRAINING
 
 
PERIODIZATION  
POSITIVE SPLITS  
 
PROGRESSIVE TRAINING  
RACING AND PACING  
 
RUNNER'S ANATOMY
 
RUNNING FATIGUE  
RUNNING HYDRATION
 
 
RUNNING FORM  
This program uses a variety of training paces including 400 meter race pace, 800
RUNNING GREEN
meter race pace, 5K race pace and easy pace. It also includes current pace and goal
RUNNING  INJURIES pace. Current pace refers to your current 1500 or mile race pace. Goal pace is your
goal 1500 or mile pace. If you have not race the mile or 1500 meter distance before
RUNNING SAFELY
you will need to do a time trial to determine your current pace. On a day that you feel
RUNNING & TRAINING GAMES fully recovered, go to your local track. After a proper warm up run your goal distance of
RUNNING SHOES
1500 meters or the mile at your fastest pace. This time will serve as your current pace.
You should also set a realistic goal pace that you will try to meet during your late
RUNNING PLANET TOP TEN season phase.
 
SEASONAL RUNNING
Multi-pace training is the most efficient way to train for all mid to long distance running
STRATEGY & TACTICS events. For that reason this program includes a number of different workout types.
Included are: simple repeats, compound sets, steady runs, fartlek runs and hill
SURGING
workouts. Compound sets are combinations of distances and paces that are
TEMPO-STAMINA performed with no recovery. There is recover between multiple compound sets. Steady
state runs are longer runs done at a steady pace. Fartlek runs are unstructured
SCIENCE OF RUNNING
workouts in which you change your pace or running intensity throughout your workout.
PSYCHOLOGY OF RUNNING There are no hard and fast rules in fartlek runs. The only guideline you need to follow is
TIME SAVER WORKOUTS
to vary your pace frequently and include both easy and harder running paces. Hill
workouts are very valuable workouts in which you run up a hill at a hard pace. Recovery
TRAIL RUNNING
 TREADMILL TRAINING is accomplished by jogging down the hill. If you do not have hills in your area you can
do this type of workout on a treadmill.
VO2 MAX-SPEED
 
WARM UP AND COOL DOWN Early Season Phase
WEIGHT LOSS-FITNESS
 
Day 1 – 8 x 400 meter repeats @ current pace. Recover between each repeat with 2
YOUNG RUNNERS minutes of passive recovery.
2 MILE-3200 METERS
 
Day 2 – 2 mile fartlek run.
5K TRAINING  
10K TRAINING
Day 3 – 2 x 1600 meter repeats @ 5K pace. Recover between each repeat with 4
minutes of passive recovery.
 
Day 4 – Run 2 miles @ easy pace.
 
Day 5 – 6 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1
minute of passive recovery.
 
Day 6 – 2 to 3 mile fartlek run or rest.
 
Day 7 – 2 x 200/400/200 compound sets. Run 200 meters @ 800 meter pace, 400
meters @ current mile pace and then another 200 meters @ 800 meter pace. Take no
recovery between the distances. Recover between each set with 4 minutes of passive
recovery.
 
Day 8 – Run 5 kilometers @ easy pace.
 
Day 9 – Run 4 x 400 meter repeats @ current mile pace. Recover between each repeat
with 3 minutes of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace.
Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 100
meter repeats @ sprint pace. Recover between each repeat with 1 minute of passive
recovery.
 
Day 10 – 5 kilometer fartlek run.
 
Day 11 - Run for 12 minutes alternating between 1 minute @ mile pace and 2 minutes
@ easy pace. Then run 6 x 100 meter strides.
 
Day 12 – 5K fartlek run or rest.
 
Day 13 – Run 8 x 100 meter repeats up a steep hill. Run @ current pace. Recover by
running down the hill @ easy pace.
 
Day 14 – Run 5 kilometers @ easy pace.
 
Mid-Season Phase
 
Day 1 – 6 x 400 meter repeats @ current pace. Recover between each repeat with 2
minutes of passive recovery. Then run 2 x 400 meter repeats @ goal pace. Recover
between each repeat with 2 minutes of passive recovery.
 
Day 2 – 5 kilometer fartlek run.
 
Day 3 – 2 x 1600 meter repeats @ 5K pace. Recover between each repeat with 3
minutes of passive recovery.
 
Day 4 – Run 6 kilometers @ easy pace.
 
Day 5 – 8 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 2
minutes of passive recovery.
 
Day 6 – 5K to 7K fartlek run or rest.
 
Day 7 – 3 x 800/400 compound sets. Run 800 meters @ current pace then another 400
meters @ 800 meter pace. Take no recovery between the distances. Recover between
each set with 5 minutes of passive recovery.
 
Day 8 – Run 6 kilometers @ easy pace.
 
Day 9 – Run 4 x 400 meter repeats @ current mile pace. Recover between each repeat
with 2 minutes of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace.
Recover between each repeat with 1 minute of passive recovery. Then run 4 x 100
meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive
recovery.
 
Day 10 – 7 kilometer fartlek run.
 
Day 11 - Run for 15 minutes alternating between 1 minute @ mile pace and 2 minutes
@ easy pace. Then run 6 x 100 meter strides.
  
Day 12 – 5K to 8K fartlek run or rest.
 
Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ current pace. Recover by
running down the hill @ easy pace.
 
Day 14 – Run 8 kilometers @ easy pace.
 
Late Season Phase
 
Day 1 – 5 x 400 meter repeats @ current pace. Recover between each repeat with 1
minute of passive recovery. Then run 3 x 400 meter repeats @ goal pace. Recover
between each repeat with 1 minute of passive recovery.
 
Day 2 – 8 kilometer fartlek run.
 
Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2
minutes of passive recovery.
 
Day 4 – Run 8 kilometers @ easy pace.
 
Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with
2 minutes of passive recovery.
 
Day 6 – 5K to 8K fartlek run or rest.
 
Day 7 – 3 x 800/400 compound sets. Run 800 meters @ goal pace then another 400
meters @ 800 meter pace. Take no recovery between the distances. Recover between
each set with 4 minutes of passive recovery.
 
Day 8 – Run 10 kilometers @ easy pace.
 
Day 9 – Run 4 x 400 meter repeats @ current pace. Recover between each repeat with
2 minutes of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace.
Recover between each repeat with 1 minute of passive recovery. Then run 4 x 100
meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive
recovery.
 
Day 10 – 10 kilometer fartlek run.
 
Day 11 - Run for 18 minutes alternating between 1 minute @ mile pace and 2 minutes
@ easy pace. Then run 6 x 100 meter strides.
 
Day 12 – 5K to 10K fartlek run or rest.
 
Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by
running down the hill @ easy pace.
 
Day 14 – Run 10 kilometers @ easy pace.
 
 

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