Melbourne Track Club Training: Race Preparation for 800m-1500m (including example workouts) Part 1/3
Most workouts start with something at 70-72sec lap pace to “get the heart rate going”. Usually Mile-2km and often several reps at this pace. Sometimes they will do another effort at the end at this pace as well. From time to time, this will be replaced with 200m reps (6-10 of them) in around 30sec with 30sec reps.
Normally pace throughout the workout increases as time goes on and 2-4 reps at race pace are hit, three quarters of the way through the workout.
Below are many example track workouts for 800m/1500m guys leading up to racing (sometimes 1500m/5k guys will do these too). Please note, many of these are done on grass tracks and without spikes.
Example 1:
2 x 1200m (laps in 72, 68, 72) (lap jog recovery)
3 x 800m (laps in 70, 66) (lap jog recovery)
6 x 400m (68/63) [30sec rest]
Example 2:
2 x [5x800m] in 2:12-2:15 (1min rest / lap jog between sets)
** Example of 1 particular workout without pace changes or a slower rep to start.
Example 3:
2km (laps in 72, 72, 68, 68, 65) (lap jog recovery)
10 x 400m (alternating 70, 65) (30sec rest)
1 x 400m fast (52-54sec ideally)
Example 4 (strength workout):
2 mile effort (most of them in 9:40-10:00min) (2min rest)
8 x 300m hill with jog back (47-49sec)
Example 5:
2 x 2km in 5:45-5:50 (lap jog recovery)
3 x [800m, 400m] in 2:10-2:12, 60-62 (30sec between reps, lap jog between sets)
Example 6 (1500m race prep):
8x200m in 29/30 (30sec rest)
1km fast in 2:26 (1:30, 29, 27) + 4x800m in 2.25
Example 7:
Mile in 70sec laps (lap jog recovery)
3 or 4 x [4x400m] in 63, 63, 59, 63 (30sec rest)
Example 8:
6km Threshold (19-20mins for most)
800m in 3:00 (200m hard, 200m float, 200m hard, 200m float)
800m in 2:18 (lap jog recovery)
800m in 2:08 (lap jog recovery)
800m in 2:03
Example 9:
5 x [1km, 400m] (30 sec rest, lap jog between sets)
Pace 2:55, 60.
Example 10:
Mile in 4:40 (lap jog recovery)
3x600m in 1:33 (200s in 32, 31, 30) (90sec rest)
Mile in 4:40 (lap jog recovery)
600m in 1:35, 1:33, 1:31 (90sec rest)
