Table 5.
Weekly training volume for world-class middle-distance runners across the annual cycle
| Variable | Early preparation | Mid-to-late preparation | Pre-competition | Mid-competition | ||||
|---|---|---|---|---|---|---|---|---|
| 800 m | 1500 m | 800 m | 1500 m | 800 m | 1500 m | 800 m | 1500 m | |
| Weekly training duration (h)a | 8–13 | 9–13 | 9–15 | 10–15 | 9–14 | 9–14 | 8–13 | 8–13 |
| Weekly training sessions (n)a | 6–11 | 8–12 | 9–12 | 10–13 | 8–11 | 9–12 | 7–10 | 8–11 |
| Weekly running volume (km) | 40–80 | 70–120 | 70–120 | 120–170 | 60–100 | 100–150 | 50–80 | 80–140 |
| Weekly running sessions (n) | 4–7 | 8–12 | 6–10 | 10–13 | 6–10 | 10–12 | 6–9 | 10–12 |
| Weekly LIT sessions (n) | 3–6 | 6–9 | 3–5 | 8–11 | 3–5 | 7–10 | 2–5 | 4–8 |
| Weekly MIT sessions (n)b | 1–2 | 1–2 | 1–2 | 1–2 | 0–1 | 1–2 | 0–1 | 1–2 |
| Weekly HIT sessions (n)b | 1–3 | 0–2 | 1–3 | 1–3 | 0–2 | 1–3 | 0–2 | 1–3 |
| Weekly VHIT sessions (n)b | 0–1 | n/a | 1–2 | 0–2 | 1–3 | 0–2 | 1–3 | 1–3 |
Short-sprint training (SST) is not included in this analysis, as this is rarely the main goal for an entire session in middle-distance runners. The numbers are based on scientific [74, 93] and best practice [2–42] literature
LIT low-intensity training, MIT moderate intensity training, HIT high-intensity training, VHIT very high-intensity training
aSupplementary training (strength, power, plyometric training and stretching) included
b2–4 weekly sessions in total for MIT, HIT and VHIT