High School 800 Meter Annual Plan Overview

by Scott Christensen – Complete Track and Field

The chart is separated into the four periods of the 800 meter macrocycle (season)
highlighting the twelve training sessions of each microcycle within each period and an
example of work done in a typical session during that period. The twelve sessions are not
listed nor sequenced in any particular order. The sequence of training sessions within
each twelve day microcycle will be determined by the coach and the meet schedule.

General Prep Specific Prep Pre-Comp Competition

Period (3-12 Period (3 Period (3 Period (3
weeks) weeks) weeks) weeks)

Special Example: 5 x Example: 8 x Example: 7 x Example: 3 x

Endurance 1 200 m with 2 200 m with 3 300 m with 5 250 m with 8
min rest min rest min rest min rest
Special Example: 3 x Example: 8 x Example: 8 x Example: 2 x
Endurance 2 500 m with 3 400 m with 3 400 m with 4 600 m with 15
min rest min rest min rest min rest.
Max Speed 10 x 30 m flys 10 x 30 m flys 10 x 30 m flys 50 m strides
Speed Not done 5 x 150 m with 6 x 150 m with 3 x 150 m with
Endurance 4 min rest 5 min rest 5 min rest
Hill Repeats 3 x 3 minute 6 x 250 meter 8 x 250 meter Not done
hill. Jog down hill. Jog down hill. Jog down
recovery recovery recovery

Tempo Run 8 x 400 @ 85% 6 x 800 @ 85% 2 x 2 mi @ 8 x 400 @ 85%

VO2 max pace. VO2 max pace. 88% VO2 max VO2 max pace.
30 sec rest 45 sec rest pace. 2 min rest 15 sec rest
VO2 max 5 x 800 m @ 4 x 1000 m @ 8 x 800 @ Not done
Repeats 100% VO2 max 102% of VO2 100% of VO2
pace max pace max pace

Long Run 20% of 20% of 20% of 15% of

estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage

Recovery Run 12% of 12% of 12% of 10% of

#1 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
Recovery Run 10% of 10% of 10% of 10% of
#2 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
Recovery Run 8% of 8% of 8% of 8% of
#3 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
or off day or off day or off day or off day
Races Not done Developmental Important Focus of
training

------------------ © Complete Track and Field – All Rights Reserved ------------------

 High School 1500/1600 Meter Annual Plan Overview
by Scott Christensen – Complete Track and Field

The chart is separated into the four periods of the 1500/1600 meter macrocycle
(season) and it shows the twelve training sessions for each microcycle within each period
and an example of work done in a typical session during that period. The twelve sessions
are not listed nor sequenced in any particular order. The sequence of training sessions
within each twelve day microcycle will be determined by the coach and the meet
schedule.

General Prep Specific Prep Pre-Comp Competition

Period (3-12 Period (3 Period (3 Period (3
weeks) weeks) weeks) weeks)

Special Example: 4 x Example: 6 x Example: 7 x Example: 3 x

Endurance 1 300 m with 3 200 m with 4 300 m with 5 200 m with 12
min rest min rest min rest min rest
Special Example: 3 x Example: 8 x Example: 8 x Example: 2 x
Endurance 2 600 m with 3 400 m with 3 400 m with 4 600 m with 15
min rest min rest min rest min rest.
Max Speed 10 x 30 m flys 10 x 30 m flys 10 x 30 m flys 50 m strides
Speed Not done 5 x 120 m with 6 x 150 m with 3 x 150 m with
Endurance 4 min rest 6 min rest 8 min rest
Hill Repeats 3 x 4 minute 4 x 4 minute 8 x 250 meter Not done
hill. Jog down hill. Jog down hill. Jog down
recovery recovery recovery

Tempo Run 2 x 2 mi @ 4 mi @ 85% 2 x 2 x 1 mi @ 8 x 400 @ 85%

85% VO2 max VO2 max pace. 88% VO2 max VO2 max pace.
pace. 1 min pace. 2 min rest 15 sec rest
rest
VO2 max 6 x 800 m @ 5 x 1000 m @ 4 x 1 mi @ Not done
Repeats 100% VO2 max 102% of VO2 100% of VO2
pace max pace max pace

Long Run 20% of 20% of 20% of 20% of

estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage

Recovery Run 12% of 12% of 12% of 10% of

#1 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
Recovery Run 10% of 10% of 10% of 10% of
#2 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
Recovery Run 8% of 8% of 8% of 8% of
#3 estimated estimated estimated estimated
weekly mileage weekly mileage weekly mileage weekly mileage
or off day or off day
specRaces Not done Developmental Important Focus of
training

------------------ © Complete Track and Field – All Rights Reserved ------------------

------------------ © Complete Track and Field – All Rights Reserved ------------------