WEEKLY TRAINING STRUCTURE (4–6 days/week)
Focus Areas: Speed endurance, lactate threshold, race pace, and recovery
1. Interval Workout (VO2 Max & Race Pace)run 1600 meters in 5 minutes
Example:
- 6 x 400m @ 74–76 sec (faster than race pace)
Recovery: 90 sec jog between
OR - 4 x 600m @ race pace (1:52–1:53)
Recovery: 2–3 min jog
Goal: Improve oxygen delivery and comfort at fast paces.
2. Speed Development Workout
Example:
- 8 x 200m @ 33–35 sec
Recovery: 1 min rest - Follow with 4 x 100m strides
Focus on form, turnover, and relaxation at high speed.
3. Tempo or Threshold Run (Endurance)
Example:
- 20 min @ comfortably hard pace (~15–20 sec slower than 5K pace)
OR - 5 x 1K @ 3:30/km with 1 min rest
Goal: Build stamina to hold a fast pace over 4 laps.
4. Long Run(run 1600 meters in 5 minutes)
- 8–12 km at conversational pace
Build aerobic base and resilience.
5. Recovery or Easy Run
- 20–40 min at easy pace
Or rest. Avoid overtraining.
Sample Weekly Plan (6 Days)
| Day | Workout |
|---|---|
| Mon | Easy run (30–40 min) |
| Tue | Intervals (6x400m or 4x600m) |
| Wed | Recovery run or Rest |
| Thu | Tempo run or Threshold reps |
| Fri | Easy run or strides |
| Sat | Speed session (8x200m) |
| Sun | Long run (8–12 km) |
Tips to Hit 5-Minute 1600m:
- Practice pacing: Use a watch or track markings to stay close to 1:15/lap.
- Strength train (2x/week): Focus on glutes, hamstrings, core.
- Optimize form: Efficient stride, upright posture, controlled arms.
- Taper 7–10 days before race: Reduce volume, keep intensity sharp.
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