Melbourne Track Club Training – Race Preparation for 800m-1500m (including example workouts) Part 2/3
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 11:
3km in 8:55-9:00 (2min rest)
4 x 380m hill in 65, 58, 65, 58 (ie rep 2 and 4 faster) (jog back recovery)
3km in 8:55-9:00
Example 12:
7 x 1km in around 2.53-2.55 (jog 200m in 1min recovery)
2min extra rest (lap jog)
2x400m in 52-53sec (5min rest)
Example 13:
2.5km Tempo in 7:20 (2mins rest)
5mins of 15sec efforts with 15sec rest
(2min rest)
2.5km Tempo in 7:09
Example 14:
1500m in 4:26 (1min rest)
4x100m hills (jog back recovery) (1min rest)
2km in 5:51 (1min rest)
4x370m hills (jog back recovery) (2min rest)
2.5km in 7:24
Example 15:
5x700m (reps 1/3/5 at 67-68 lap pace, reps 2/4 at 63-54 lap pace) (1min rest)
2x600m (400m in 62, 200m in 29) (90sec rest)
3x300m (41, 47, 43) (walk 100m)
Example 16:
5x1200m (Rep 1/3/7 laps in 70, 70, 70) (Rep 2/4 Laps in 70, 64, 70) (lap jog recovery)
4x200m in 25-26 (lap jog recovery)
Example 17:
2km in 5.56 (2min rest)
3x380m hill with reps in 65, 58, 65 (ie 2nd rep very hard) (jog back recovery)
2km in 5.52 (2min rest)
3x380m hill with reps in 65, 58, 65 (ie 2nd rep very hard) (jog back recovery)
2km in 5:53.
Example 19:
4x800m in 2:10-2:12 (90sec rest)
5x400m in 60-62 (60sec rest)
6x200m in 27-28 (45sec rest)
Lap jog between sets.
Example 20:
2km with laps in 72/67/72/67/72 (5:43)
3x400m in 64, 60, 59 (30sec rest)
4x200m in 28-29 (200m jog recovery)
