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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