Melbourne Track Club Training: Race Preparation for 800m-1500m (including example workouts) Part 3/3
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 21:
3km (2.5 laps at 72, 3 laps at 68, 2 laps at 64) (500m easy jog)
3x600m (Rep 1: 65 400m, 29 200m | Rep 2: 63 400m, 29 200m | Rep 3: 61 400m, 29 200m (2min rest)
6x200m in 27 (200m jog rest)
Example 22:
2km alternating 200m’s in 30sec/40sec (lap jog recovery)
4x200m in spikes (28, 25, 28, 25) (lap jog recovery)
2km in 75sec laps
Example 23:
8x1km in 2:55 and with rep 5 and 7 in 2:41. (1min rest)
Example 24 (example of race prep for 800m or 1500m):
3x1km (2:59, 2:59, 2:53) (1min rest)
600m in 1:28 (lap jog recovery)
2x200m in 25-26 (lap jog recovery)
800m in 2:11 (lap jog recovery)
1km in 2:43 (lap jog recovery)
2x400m in 54, 55. (lap jog recovery)
Example 25 (standard tempo maintenance):
4km tempo (3:10/km) (2min rest)
5mins of 15sec hard (15sec rest)
Example 26:
2x1km in 2:34, 2:37 (3min rest)
Fartlek: 4x90sec (90sec fast jog recovery), 4x60sec (60sec fast jog recovery)
2 x 150m fast (18sec)
Example 27:
2km in 75sec laps
4x250m in 30, 31, 30, 31 (3min rest)
2km in 80sec laps.
Example 28 (800m-1500m race preparation):
6x1200m in 3:27-3:30 (69-70sec laps and the 5th rep in 3:18 (ie 66sec laps) (60sec rest)
3x200m in 26, 25, 23.3 (2min rest)
Example 29:
2 miles in 10:05
6mins of 15sec hard (with 15sec rest)
2 miles in 10:15.
** After measured, the 2miles was 3.3km so slightly longer than 2miles.
Example 30 (post race workout for 800m runner):
6x800m in 2:20 down to 2:11 (1min rest)
Example 31:
8km Threshold (25:30)
8mins of 15sec hard (with 15sec rest)
Example 32:
2mile tempo (10:18)
8x300m hill (47-49sec)
2mile tempo (10:35)
** After measured, the 2miles was 3.3km so slightly longer than 2miles.
Example 33:
3 x mile @ 68sec laps. In rep 1 and 3: 3rd lap in 63. (lap jog recovery)
2x600m cut downs: 200s in 32,30,28 (2min rest)
4x300m in 43, 39, 42, 37 (100m walk)
Example 34:
7x1km in 2:50-2:55 (1min rest)
4x300m in 41-42sec (100m walk rest)
Example 35:
1 x 3min hill (1km)
3 x 300m hill (44-45sec)
1 x 3min hill (980m)
3 x 300m hill (45-45sec)
Example 36 (1500m race preparation):
8x200m in 28-30sec (30sec rest)
Jog lap recovery
1200m in 2:52 (in spikes)
Jog lap recovery
5x600m in 1:42-43 (200m jog recovery)
