1500m Training Schedule - Pre Season

The 1500 meters is the most recognizable distance race in athletics.

The requirements for the race are similar to the 800 meters, with a slight emphasis on aerobics, which requires a strong base of training.

Many training theorists say the overall preparation aspect of the season should account for 30-40% of an athlete's overall season. The 30-40% concept must be followed, even if an athlete competes at the high school outdoor track and the season is only eight weeks.

Therefore, this article will provide an example plan for preseason conditioning programs for 1500 sprinters.

Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.

Workout sourced from Chris Goodwin*

DRILLS

Jog 30m after each drill and do each drill over 20m unless specified

Knee to Chest

Knee to opposite elbow

Knee Roll to Outside

Frankenstein High 30m

A-Skip

B-Skip

Loose High Skip 30m

Lunge

Carioca 30m and back

40m sprint X 2: Rest 20”

Information on how to perform drills can be found here

STRETCHES

Lying figure 4; 2 x ea. leg(E.L.)

Modified Hurdler 2 E.L.

Butterfly Stretch

Fire Hydrant or Hurdle Alternative

Scorpion 5 each side

Ironman 5 each side

Ironman 5 each side

EXERCISES

Body Weight

25 Push Ups

60 Second Plank

20 T Push Ups

30 Sec. Side Plank each side

30 Deep Squats

Core

20 V-Sit Up

30 side crunch each side

30 second boat pose

40 leg lift each leg

10 L –Overs

Plyometrics

Cones: 3 reps each leg with 40M sprint

20 Rocket Jumps

10 standing long jumps

15 step ups each leg with 40M sprint

5 Hops-bounds each leg; 5 skips each leg; run 20M

SUNDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. STRETCHES

3. Drills

4. 2 X 1000 Meter: 70% on 800M; 80% last 200M/ rest 5’ between 15’ at end

5. 2 X 400 Meter: 75%; rest 30”

6. 4 X 80 Meter: Quick; rest 20”

MONDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. STRETCHES

3. Drills

4. 8 X 400 meter: 70%; rest 6’

5. 6 X 300 meter Long Hills: Slow run; rest is slow jog back.

6. Exercises: BODY WEIGHT AND CORE

TUESDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. STRETCHES

3. Drills

4. 4 X 600 meter Event run: 70% first 400M; 80% last 200M; rest 5’ between 15’ at end

5. 2 X 400 meter: Speed 80%; rest 30” between 7’ at end

6. 4 X 40 meter: Speed 90% max; rest 30” between

THURSDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. STRETCHES

3. Drills

4. 1 X 700 meter: speed like it’s 800M race; rest 15’

5. 4 X 400 meter Speed 70%; rest 5’ between

6. Exercises: CORE AND PLYOMETRICS

FRIDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. STRETCHES

3. Drills

4. 3 X 400 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’

5. 800 meter to 1600 meter relay hand offs.

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800m Training Schedule - Pre Season

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400m Training Schedule - Mid Season