Middle Distance Training

Middle distance events are usually run on a 400 metre track, with the most common distances including 800, 1500 and 3000 meters. Of course a track isn't necessary to train for these distances, and you can easily measure out a course with your car or a bicycle using a trip computer. As it is highly probable that any events you compete in will be held on a standard 400 metre track, this training plan assumes you will be doing your training on a mix of track and general out doors running. Athletic tracks can vary in surface - some may be simple grass ovals with painted lines, and some can be artificial surfaces, and although you will probably record faster times on an artificial surface, for the purpose of training it won't matter.

As almost anyone with even basic running experience should be able to complete the distances involved, the focus should be on good running form and speed improvements. The following points are important for running any distance, and the plan itself can be adjusted for any of the traditional middle distances events up to cross country.
  • Posture is important, so keep your trunk straight or with a very slight lean forward, and try to keep your buttocks out.
  • Try to keep your legs and ankles relaxed - your foot should be loose as you lift it and put it down. Keep your leg muscles relaxed and as loose as possible between strides.
  • Relax your shoulders, elbows and hands - try not to hunch while you are running.
  • Maintain a short compact arm movement, not too far out in front of your body.
  • Remember that your foot falls should be occurring directly under your body, not too far out in front. If your foot lands out in front of your body, you may be over striding.

You should focus on these attributes while doing your easier running, during warm up and cool down. Try to make good running style a habit - the more time you spend running with good technique, the more likely you will be able to maintain that form while running when tired at the end of your race, which is when it will help the most.

Try to vary your non track runs, marked as "Outdoor" on the plan, to include grass and trail running also. The varying surfaces will help to improve your foot strength and stability, thus reducing the chance of a lower leg injury. A middle distance runner should be aiming to complete between 4 and 10 runs a week, with the distances run in each session depending on the event you are focusing on. You would normally run either faster than your race pace, but over a shorted distance, or slower than your race pace over your race distance or further. Try to avoid going flat out over your race distance during training as you may take too long to recover and not gain the maximum benefits of the session. This plan has a total of 8 sessions a week, 4 will be steady runs where you can focus on your technique and form, and the remaining 4 sessions will be more intense, involving faster running over shorter distances.

Middle Distance Training Plan


DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
SESSION 1 4km Outdoors R
SESSION 2 1500m x 2 at slightly better than 3000 meter pace E
SESSION 3 5km outdoors very easy S
SESSION 4 4km Outdoors T
SESSION 5 3km Outdoors
SESSION 6 200m x 4 at 400m pace 4min rest between sets D
SESSION 7 1500x2 at 3000km pace with 20 min rest between sets A
SESSION 8 400m x 4 at 800m pace with 3 min rest between sets Y



By Chris Allen


Return to Training page