1500 Meters Annual Plan
1500 Meters Annual Plan
1500 Meters Annual Plan
04/12/23 1
Physiological Development in
Endurance Events
Aerobic
Anaerobic
Strength
Biomechanical
Critical Zone
04/12/23 2
Energy Demands in Racing
Specific Event Demand During Racing
Aerobic Demand (Vo2 Max)
Anaerobic Demand (Neuromuscular)
Combined Zone
Race Specific Aerobic Energy
Race Specific Anaerobic Energy
50-75% Fluctuation
Critical Zone
Anaerobic Reserve
25-50%
04/12/23 3
Sports Science Testing to Determine Individual
Athletes’ Profiles:
Max VO2
vVO2
Max Lactate
Lactate Threshold
Aerobic Threshold
Fractional Utilization of LT & AT based on
vV02
04/12/23 4
Training & Physiological Parameters
1500 Meter Development
Aerobic Threshold
Lactate Threshold
Vo2 Max
vVo2
Lactate Tolerance
Max Lactate
04/12/23 5
Aerobic/Anaerobic Contributions
Event Aerobic Glycolytic Alactic
800m 40% 55% 5%
1500m 50% 48% 2%
3000m 70% 30% <1%
5000m 80% 20% <1%
10000m 90% 10% <1%
04/12/23 6
Energy Source Comparisons for Middle Distance
and Distance Events
“Classic” Model
“Current” Model
04/12/23 7
% of Vo2 Max
Event % Vo2 Max
800 Meters 120-136%
1500 Meters 110-114%
3000 Meters 100-102%
5000 Meters 97-100%
10000 Meters 92%
04/12/23 8
3k – 5k PR Potential based on
Current vVO2 Speed
3k 5k 10k
04/12/23 9
Max VO2 Tests
04/12/23 10
Goal Chart and Physiological Parameters Fall 2008 The Road to Beijing
Tiffany McWilliams Mesocycle 14 days Fall Cycle
04/12/23 11
Goal Chart and Physiological Parameters The Road to Beijing
Tiffany McWilliams Mesocycle 14 days
04/12/23 12
Aerobic Development (Fall)
Aerobic Threshold
Lactate Threshold
Avo2 Difference
Vo2 Max
vVo2
04/12/23 13
Aerobic Threshold Fall Goal Sheets
Aerobic Threshold
12-15 m iles
vVo2 AT 70% vVo2
Septem ber 5:02.65 7:12.37
October 5:02.05 7:11.51
Novem ber 5:01.45 7:10.65
Decem ber 5:00.85 7:09.79
04/12/23 14
Lactate Threshold Fall Goal Sheet
Lactate Threshold
1200-2000m 20-40 m inutes 8-10 m iles 8-12 m iles
vVo2 95% vVo2 LT 85% vVo2 80% vVo2 75% vV02
Septem ber 5:02.65 5:18.60 5:56.07 6:18.30 6:43.56
October 5:02.05 5:17.96 5:55.36 6:17.56 6:42.75
Novem ber 5:01.45 5:17.32 5:54.65 6:16.82 6:41.94
Decem ber 5:00.85 5:16.68 5:53.94 6:16.08 6:41.13
04/12/23 15
Vo2 Max/vVo2 Fall Goal Sheet
04/12/23 16
Running Plan
Training Goal is to show continuous improvement to an athlete’s vVO2,
Lactate Threshold & Aerobic Threshold as well as their fractional
utilization of each of these levels to the maturity of their career.
04/12/23 17
Improving Aerobic Efficiency at Event Speeds
04/12/23 18
Training for Event Speeds
04/12/23 19
Aerobic Threshold Training Sessions
8-10 miles @ 6:20+ per mile (Hilly Course)
September
10-12 miles @ Sub 6:45 per mile (Hilly
Course) October – December
12 miles @ Sub 6:30 per mile (Hilly Course
During Fall – Flatter Course During Track)
8-10 miles @ Sub 5:45-6:00 per mile (Flat
Course) Track Cycle
04/12/23 20
Lactate Threshold Training Sessions
8 miles @ 6:15 pace @ Research Park
(September)
10 miles @ 6:20-30 pace @ Noxubee Refuge
(September)
20-30 Minute Test Run on Track @ 5:40-45
per mile (October-December)
5x1600m @ 5:15 (95% vVo2) w/3 min b/reps
(December)
04/12/23 21
Vo2 max/vVo2 Training Sessions
5x1600m @ 5:00-02 (95% vVo2) w/5 min b/reps
(October-November)
10x800m @ 2:26-30 (vVo2) w/90 seconds b/reps
(November)
2400m @ 5:15 pace (95% vVo2) rest 15 minutes
then do 4x1200m @ 3:45 (vVo2) w/3-4 minutes
b/reps (October-November)
8x1000m @ 3:05-07 (97% vVo2) 3 min b/reps
(October-November)
2x2 miles @ Sub 5:10-12 pace (97% vVo2) w/10-15
min b/reps (November)
04/12/23 22
14 Day Cycle October/November
Monday-8 -10 miles @ 6:30 Monday-Easy Run/Weights
pace Tuesday-10x800m @ 2:26 w/90
Tuesday-8x1000m @ 3:07 w/3 sec b/reps
min b/reps Wednesday-Easy Run/Weights
Wednesday-Easy Run/Weights Thursday-
Thursday-2400m @ 5:07 Pace 2000/1600/1200/1600/2000 @
Rest 20 min then do 8x400m 5:05-08 pace (hilly terrain) w/3-5
Hills @ Steady min b/reps
Friday-Easy Run/Weights Friday-Easy Run/Weights
Saturday-5 miles @ 5:40-45 Saturday-8 miles @ 6:05 pace
pace Sunday-Rest
Sunday-10-12 miles @ Sub
7:00 pace Rolling Hills
04/12/23 23
Goal Chart and Physiological Parameters The Road to Beijing
Tiffany McWilliams Mesocycle 14 days
04/12/23 24
Interval Training vs. Repetition Running
Interval Training Repetition Running
04/12/23 25
2008 vVo2 and Lactate Tolerance Chart
04/12/23 26
Interval Training Sessions for 120% vVo2
2x8x200m @ 30-32 (120% vVo2) w/200m jog b/reps & w/400m jog b/sets
(December)
4x4x200m @ 29-31 (120% vVo2) w/60 sec b/reps & w/6 min b/sets (December-
January)
4x3x200m @ 28-29 (120% vVo2) w/30 sec b/reps & 6 min b/sets (March-June)
Pre Race Thursdays
8x400m @ 59-62 (120% vVo2) w/5 min b/reps (January-June) Bridge
Workout for Success at 800 meters and 1500 meters
2x400/300/250/200/150 @ 59-61/44-45/36-37/28-29/20-21 (120% vVo2) w/4/3/2
min b/reps & 10-15 min b/sets (January-May)
2x500/400/300/200 @ 74-75/59-60/44-45/28-29 (120% vVo2) w/5/4/3 b/reps &
10 min b/sets
3x2x300m @ 42-43 (120% vVo2) w/2 min b/reps & 6 min b/sets (June-Summer)
04/12/23 27
Interval Training 1500 Meters
12x400m @ 67-68 (110% vVo2) w/300m jog b/reps (December)
4x3x400m @ 66-67 (110% vVo2) w/90 sec b/reps & 5 min b/sets
(December-January)
3x4x400m @ 65-66 (110% vVo2) w/90 sec b/reps & 5 min b/sets
(February-April)
5x600m @ 1:35-37 (110% vVo2) w/5 min b/reps (April-June)
1000/600/400/300/200 @ 2:40-42/1:36/62/45/28 (110% vVo2) w/6/5/4/3
min b/reps Rest 15 minutes then do 3x300m @ 44 w/3 min b/reps
(March-May)
2x5x300m @ 48/47/46/45/44 (110-120% vVo2) w/60 sec b/reps & 10
min b/sets (May-Summer)
800/400/300 @ 2:08/62/44 (110% vVo2) w/3 min & 90 sec b/reps rest
20 minutes then do 3x300m @ 43-44 (120% vVo2) w/3 min b/reps
(May-Summer)
04/12/23 28
Repetition Running 110-120% vVo2
3x700m @ Increasing Velocity (1:49/1:47/1:45) (110-120%
vVo2) w/15min b/reps (May-June)
1200m @ 3:12-15 (110% vVo2) Rest 20 minutes then do
3x300m @ 43 w/3 min b/reps (April-June)
Race 800m then rest 30 minutes then do 2x400m @ 57-58 w/ 5
min b/reps (Summer)
Kosmin 1500 Meter Test (April-June)
4xOne Minute Fast (As Far As You Can) w/3/2/1 min b/reps
500.3 – (Distance run x .162) = Predicted Time
Kosmin 800 Meter Test (April-June)
2xOne Minute Fast (As Far As You Can) w/ 3min b/sets
217.4 – (Distance Run x .119) = Predicted Time
04/12/23 29
Goal Chart and Physiological Parameters The Road to Beijing
Tiffany McWilliams Mes ocycle 14 days
04/12/23 30
14 Day Cycle April/May
Monday-Weights in AM Monday-Easy Run/Weights
PM- 6-8 miles @ 6:30 pace Tuesday-8x400m @ 59-61 w/5
Tuesday-2x5x600m @ 1:45-48 min b/reps
w/2 min b/reps & 6 min b/sets Wednesday-Easy Run/Weights
Wednesday-Easy Run/Weights Thursday-4x3x200m @ 28 w/30
Thursday-3x4x400m @ 65-66 sec b/reps & 6 min b/sets
w/90 sec b/reps & 6 min b/sets Friday-Easy Run/Weights
Friday-Easy Run/Weights Saturday-Race or Kosmin Test
Saturday-800/400/300 @ Fast Sunday-Rest
w/3 min & 90 sec b/reps then do
2x400m @ Fast with 8 min
b/reps
Sunday-10 miles @ Sub 7:00
pace Rolling Hills
04/12/23 31
Recognizing Critical Speed
Male 3k & 5k runners must finish in under 53 seconds for their
last 400 meters & run under 2:30 or faster for last 1k to compete
for a podium spot at an international competition
Male 3k & 5k runners need 3:34-35 speed for 1500 meters and
Female 3k & 5k runners need 4:05-4:06 to be contenders in the
3k & 5k
04/12/23 32