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SAMPLE TRAINING PROGRESSION FOR 3200m

Novice/Rookie ~ Experienced ~ Elite Athletes

WEEK

NOVICE/ROOKIE

EXPERIENCED

(1 year of Novice)

ELITE

( At least 1 year of experienced)

Week 1

2 to 3 x 400 at perceived current race pace, with 400 recovery

Total Revolutions: 3

3 to 5 x 400 at perceived current race pace with 400 recovery

Total Revolutions: 4

4 to 6 x 400 at current race pace with 400 recovery

Total Revolutions: 5

Week 2

4 x 400 at date pace-Use 12 minute run to determine date pace

Total Revolutions: 4

4 to 6 x 400 at date pace-Use 12 minute run to determine

Total Revolutions: 5

5 to 7 x 400 at date pace-Use 12 minute run to determine date pace

Total Revolutions: 6

Week 3

2 x 400 at dp-2

3 x 400 at dp +1

1 x 400 snapple

Total Revolutions 6

2 x 400 at dp-2

2 x 400 at dp +1

2 x 400 at dp

1 x 400 snapple

Total Revolutions: 7

2 x 400 at dp-2

2 x 400 at dp +2

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 8

Week 4

2 x 400 at dp-2

2 x 400 at dp +2

2 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 7

2 x 400 at dp-2

1 x 800 at dp+2

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 8

2 x 400 at dp-2

1 x 800 at dp+2

1 x 800 at dp

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 10

Week 5

2 x 400m at dp-2 (200 cut)

2 x 400 at dp +2

2 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 7

Can add extra credit

2 x 400 at dp-2 (200 cut rest)

1 x 800 at dp+2

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 8

Can add extra credit

2 x 400 at dp-2 (200 cut rest)

1 x 800 at dp+2

1 x 800 at dp

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 10

Week 6

2 x 400 at dp-2

1 x 800 at dp +2

4 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 9

Can add extra credit

2 x 400 at dp-2

2 x 800 at dp+2

3 x 400 at dp cut down

1 x 400 snapple

Total Revolutions: 10

Can add extra credit

1 x 400 at gp

1 x 800 at dp

1 x 1200 at dp+2

1 x 800 at dp

3 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 12

Week 7

2 x 400 at dp-2

2 x 800 at dp+2

3 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 10

1 x 400 at gp

1 x 800 at dp

1 x 1200 at dp+2

1 x 800 at dp

3 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 12

2 x 400 at gp

1 x 800 at dp

1 x 1200 at dp+2

1 x 800 dp

4 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 14

Week 8

2 x 4 x 400 at dp

1 x 400 snapple

Total Revolutions 9

2 x 400 gp

2 x 800 dp+2

2 x 400 dp

2 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 11

1 x 400 gp

2 x 800 dp

1 x 1200 dp+2

2 x 800 dp

3 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 16

Week 9

2 x 400 at dp

1 x 800 at dp

2 x 400 at dp

1 x 600 at 400 dp, 200 cut down

Total Revolutions: 7.5

1 x 400 gp

1 x 800 dp

1 x 800 dp+2

1 x 800 dp

2 x 400 dp cut down

1 x 400 snapple

Total Revolutions 10

1 x 400 gp (200 recovery now)

2 x 800 dp

1 x 1200 dp+2

2 x 800 dp

3 x 400 dp cut down

1 x 400 snapple

Total Revolutions: 16

WEEK

NOVICE/ROOKIE

EXPERIENCED

ELITE

Week 10

Sharpening workout if finishing this week

1 x 2000 race pace

3 minutes rest

1 x 800 at race pace

3 x 200 at finish pace

Total Revolutions: 8.5

1 x 2000 race pace

3 minutes rest

1 x 1200 race pace cut down

1 x 600 400 pace, 200 finish

3 x 200 at finish pace

Total Revolutions: 11

Week 11

Off week from progression

Off week from progression

Off week from progression

Week 12

Season done

2 x 3 x 400 at date pace

1 x 600 400 pace, 200 finish

4 to 6 x 600 at gp (200 recovery)

Total revolutions: Max of 9

Week 13

Season done

Sharpening week

Sharpening week

Sample Weekly Schedule for Experienced/Elite 3200m:

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Feb 16

Long run progression

Interval progression

Recovery Run

Tempo 1000 progression

Recovery run

12 minute run

Rest or shake out

Week 2

Feb 22

Recovery run

Interval progression

Recovery Run

Tempo 1000 progression

Recovery run

Long run progression

Rest or shake out

Week 3

March 2

Moderate run

Interval progression

Recovery run

Tempo 1000 progression

Pre Meet

Intra squad race or test

Rest or shake out

Week 4

March 9

Long Run modified

Interval progression

Recovery run

Recovery run

Pre Meet

1600

Rest or shake out

Week 5

March 16

Long run progression

Interval progression

Recovery run

Tempo 1000 progression

Pre Meet

800

Rest or shake out

Week 6

March 23

Long run

Modified

Interval progression

Recovery Run

Conconi Test or Elvis Mile

Off or recovery day

Moderate run

Off

Week 7

March 30

Moderate run

Spring

Break

Interval progression

Recovery Run

Pre Meet

3200

Recovery run

Off or shake out run

Week 8

April 6

Long run progression

Interval progression

Interval Progression

Tempo Run progression

Pre Meet

1600

Rest or shake out

Week 9

April 13

Long Run Progression

Interval progression

Pre Meet

Pre Meet

Meet

Meet

Rest or shake out

Week 10

April 20

Interval Progression

Recovery Run

Modified Tempo

Pre Meet

Meet

Meet

Rest or shake out

Week 11

April 27

Long Run Progression

Recovery Run

Modified Pre Meet

Meet

Metro Prelims

Meet Metro Finals

Recovery Run

Off

Week 12

May 4

Interval Progression

Recovery Run

Recovery Run

Pre Meet

Meet District

Meet District

Rest or shake out

Week 13

May 11

Modified Long

Sharpening Workout

Recovery

Pre Meet

State Meet

State Meet

Rest or shake out

WARMUP/WARMDOWN/PREMEET SUGGESTIONS

Interval/Reps:

Warmup: 1 mile easy run; active stretching; drills; 1 mile cutdown run from easy to 3200m pace; 6 x 100m striders (2 @ 3200m dp, 2 @ 1600m dp, 2 @ 3200m start pace)

Intervals/Reps

Warmdown: 10 – 15 min. easy running; static stretching; abs and body weight exercises

Recovery Run:

Warmup 1 mile; active stretching

Recovery Run – Up to the coach/athlete. Some recover better with slower pace longer runs, others with faster pace shorter runs. At a realistic pace. Also known as shake out run

Warmdown: 6 x 100m strides (2 @ 3200m dp; 2 @ 1600m dp; 2 @ 800m dp) 5 min. easy run; 20 min. static stretching; abs and pushups

Tempo Progression

Warmup 1 mile; active stretching; drills

1000s at tempo pace (Daniels), 1 minute active recovery in between. Gradually move up to 10 x 1000

Warmdown: 6 x 100m strides (2 @ 3200m dp, 2 @ 1600m dp, 2 @ 800m dp), 5 min jog; Static Stretching; abs and pushups; weights

Pre Meet Routine: (6,5,4,3,2,1)

Meet warm up. Then 4 x 100 at gp for race, 3 x 200 at middle race goal pace, 2 150 starts, 1 200 meter finish, mile cool down and stretching routine

DATE PACE (dp)

The pace at which the coach feels an athlete is capable of running at that particular point in the season. (On elite level, athlete should be aware of current date pace

GOAL PACE (gp)

The pace at which the coach feels and athlete will run in the most important race at the end of the season. On the elite level, athlete helps determine this.

DREAM PACE (drp)

The pace the athlete really wants to run. May be unrealistic at the time.

SNAPPLE LAP

End of workout 400m intervals at a fast pace designed to callous the athlete for the last lap of a 3200m. Goal is to be at least two seconds under goal pace.

Recovery for pace workout

Recovery between intervals or repetitions measured in minutes or distance. Usually, early in the season, it is a 400 meter jog in between reps. Middle season, goes to a 200 cut jog (jog 200 meters, cut across the infield back to the start). Late season, usually is a 200 meter jog. Goal is to keep heart rate up in the aerobic zone.

Long Run:

Aerobic run of up to 75 minute at the athletes choice easy pace, also known as conversation pace. Faster than recovery, shuffle or junk pace. Example for a 12 min. girl 3200m runner it should be about 8 min/mile.

Long run progression tends to us a stair step approach, going up one week, then slightly lower the next.

Pace site: Might use the following site to determine pace of various runs according to Jack Daniels. Make sure to use actual achieved times rather than projected times.

http://www.runbayou.com/jackd.htm

RACE PREPARATION

Number of hard 3200m efforts to peak is thought to be around 4 – 6.

Sticky Points

Break points during the 3200m where the lead pack usually separates from the rest of the field. From observations this usually occurs during the third or fourth lap and again during the sixth and seventh laps of the race. A break may happen at any time, so it is also suggested that runners keep eyes looking at groups in front.

Race for Place vs Race for Time

An even pace is most likely to produce the best time for an athlete attempting to run for a personal record and/or qualifying time. The athlete must be well aware that in running for time he or she may be sacrificing the win if there are other athletes close to their ability in the race. Racing for place however may entail an entirely different strategy than running for time. Strategies for winning or qualifying by place vary tremendously from the hard from the start, to the sit and kick, and everything in between (rubber band, surge and recover, traffic games, negative splits by mile, 800, 400 or long hard finishes). Whatever the strategy, the athlete needs to be prepared for the action both physically and mentally. Usually reacting on the spur of the moment to the strategies of others is not going to produce good results. Knowing your ability and that of your opponents is an advantage that should be utilized, but be careful in assuming that your opponent’s last race is all the arsenal they have.

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