Middle Distance

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

Energy Source 400 800 1500 5000 10000 Mar

Aerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5
Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5

“Current” Model

Energy Source 400 800 1500 5000 10000 Mar

Aerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0
Anaerobic (%) 56.5 39.5 23.0 6.0 3.0 1.0

*The “current” model was determined using the latest methodology in

oxygen kinetics, and with a much more elite subject population than the
“classic” 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

Ian 7:34 13:06-13:14 27:27-27:45

Ryan 7:34 13:06-13:14 27:27-27:45

Meb 7:26 12:51-13:00 26:56-27:14

Deena 8:25 14:33-14:42 30:30-30:50

Jen 8:34 14:49-14:58 31:04-31:24

04/12/23 9
Max VO2 Tests

 Jen Rhines: VO2 Max – 74.0, vVO2 – 4:36, LT – 5:10, AT – 5:25

 Deena Kastor: VO2 Max – 82.0, vVO2 – 4:31, LT – 5:01, AT – 5:17

 Ryan Hall:VO2 Max – 84.7, vVO2 – 4:04, LT – 4:34, AT – 4:50

 Ian Dobson: VO2 Max – 81.8, vVO2 – 4:04, LT – 4:38, AT – 4:54

04/12/23 10
Goal Chart and Physiological Parameters Fall 2008 The Road to Beijing
Tiffany McWilliams Mesocycle 14 days Fall Cycle

Goal Paces: 2008 Monday Threshold(75-80%) Monday Strength/Reg

800 Meters 1500 Meters vVo2 5000 Meters Tuesday 97% vVo2 Tuesday 100% vV02
120% Vo2 110% Vo2 vVo2 97% Vo2 Wednesday Strength/Reg Wednesday Strength/Reg
Decem ber 2:05.30 4:13.84 5:00.85 5:10.15 Thursday 95% vVo2 Thursday 95% vVo2
January 2:04.05 4:11.30 4:57.84 5:07.05 Friday Strength/Reg Friday Strength/Reg
February 2:02.81 4:08.79 4:54.86 5:03.98 Saturday 85% vVo2 Saturday 75% vVo2
March 2:01.58 4:06.30 4:51.91 5:00.94 Sunday AT Vo2 70% Sunday Rest
April 2:00.88 4:05.07 4:50.45 4:59.43
May 1:59.67 4:03.84 4:49.00 4:57.94
June 1:59.08 4:02.62 4:47.55 4:56.44
Sum m er 1:58.48 4:01.41 4:46.12 4:54.97

Physiological Param eters

800-1600m 1000-1600m 1200-2000m 20-40 m inutes 8-10 m iles 8-12 m iles 12-15 m iles
vVo2 97% vVo2 95% vVo2 LT 85% vVo2 80% vVo2 75% vV02 AT 70% vVo2
Septem ber 5:02.65 5:11.83 5:18.60 5:56.07 6:18.30 6:43.56 7:12.37
October 5:02.05 5:11.27 5:17.96 5:55.36 6:17.56 6:42.75 7:11.51
Novem ber 5:01.45 5:10.71 5:17.32 5:54.65 6:16.82 6:41.94 7:10.65
Decem ber 5:00.85 5:10.15 5:16.68 5:53.94 6:16.08 6:41.13 7:09.79

04/12/23 11
Goal Chart and Physiological Parameters The Road to Beijing
Tiffany McWilliams Mesocycle 14 days

Goal Paces: 2008 Monday Threshold(75-80%) Monday Strength/Reg

800 Meters
1500 Meters vVo2 5000 Meters Tuesday 97% Vo2 Tue sday 120% Vo2
120% Vo2 114% Vo2 vVo2 97% Vo2 WednesdayStrength/Reg Wedne sday Strength/Reg
Decem ber 2:05.30 4:13.84 4:48.05 4:56.95 Thursday 114% Vo2 Thursday 120% Vo2
January 2:04.05 4:11.30 4:45.17 4:53.98 Friday Strength/Reg Friday Strength/Reg
February 2:02.81 4:08.79 4:42.32 4:51.04 Saturday vVo2 Saturday 114% Vo2
March 2:01.58 4:06.30 4:39.49 4:48.13 Sunday AT Vo2 70% Sunday Rest
April 2:00.88 4:05.07 4:38.09 4:46.69
May 1:59.67 4:03.84 4:36.70 4:45.26
June 1:59.08 4:02.62 4:35.31 4:43.83
Sum m er 1:58.48 4:01.41 4:33.94 4:42.41

Physiological Param eters

200-400m 400-600m 600-800m 1000-1600m 20-40 m inutes 6-8 m iles 8-10 m iles Easy Run
120% Vo2 114% Vo2 vVo2 97% Vo2 LT 85% Vo2 80% Vo2 75% V02 AT 70%Vo2
Decem ber 62.65 67.69 4:48.05 4:56.95 5:38.90 6:00.06 6:24.07 6:51.50
January 62.02 67.01 4:45.17 4:53.98 5:35.49 5:56.46 6:20.23 6:47.39
February 61.41 66.34 4:42.32 4:51.04 5:32.14 5:52.90 6:16.42 6:43.31
March 60.79 65.68 4:39.49 4:48.13 5:28.81 5:49.36 6:12.66 6:39.27
April 60.44 65.35 4:38.09 4:46.69 5:27.16 5:47.61 6:10.79 6:37.27
May 59.84 65.02 4:36.70 4:45.26 5:25.53 5:45.88 6:08.93 6:35.29
June 59.54 64.70 4:35.31 4:43.83 5:23.89 5:44.14 6:07.08 6:33.30
Sum m er 59.24 64.38 4:33.94 4:42.41 5:22.28 5:42.43 6:05.24 6:31.34

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

Fall Training Period

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

Vo2 Max & vVo2

800-1600m 1000-1600m 1200-2000m
vVo2 97% vVo2 95% vVo2
Septem ber 5:02.65 5:11.83 5:18.60
October 5:02.05 5:11.27 5:17.96
Novem ber 5:01.45 5:10.71 5:17.32
Decem ber 5:00.85 5:10.15 5:16.68

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.

 Training Program must be designed to improve aerobic efficiency at:

 1. Aerobic Threshold: 30-90min duration

 2. Lactate Threshold: 20-40min duration

 3. Various Event Speeds: TBD

 4. as well as maximize the athlete’s top end speed

04/12/23 17
Improving Aerobic Efficiency at Event Speeds

 3k – Intervals starting at 1 minute and ending at

3-4 minutes

 5k – Intervals starting at 2 minutes and ending at

5 minutes

 10k – Intervals starting at 3 minutes and ending at

9-10minutes

 *** Interval workouts should follow a steady progression of time spent

running in the correct pace zone as opposed to running the same set of
intervals faster and faster.

04/12/23 18
Training for Event Speeds

 3k – up to 5k in total workout volume

 5k – up to 8k in total workout volume

 10k – up to 12k in total workout volume

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
pace
 Tuesday-8x1000m @ 3:07 w/3
min b/reps
 Wednesday-Easy Run/Weights
 Thursday-2400m @ 5:07 Pace
Rest 20 min then do 8x400m
Hills @ Steady
 Friday-Easy Run/Weights
 Saturday-5 miles @ 5:40-45
pace
 Sunday-10-12 miles @ Sub
7:00 pace Rolling Hills
04/12/23
 Monday-Easy Run/Weights
 Tuesday-10x800m @ 2:26 w/90
sec b/reps
 Wednesday-Easy Run/Weights
 Thursday-
2000/1600/1200/1600/2000 @
5:05-08 pace (hilly terrain) w/3-5
min b/reps
 Friday-Easy Run/Weights
 Saturday-8 miles @ 6:05 pace
 Sunday-Rest
23
Goal Chart and Physiological Parameters The Road to Beijing
Tiffany McWilliams Mesocycle 14 days

Goal Paces: 2008 Monday Threshold(75-80%) Monday Strength/Reg

800 Meters
1500 Meters vVo2 5000 Meters Tuesday 97% Vo2 Tue sday 120% Vo2
120% Vo2 114% Vo2 vVo2 97% Vo2 WednesdayStrength/Reg Wedne sday Strength/Reg
Decem ber 2:05.30 4:13.84 4:48.05 4:56.95 Thursday 114% Vo2 Thursday 120% Vo2
January 2:04.05 4:11.30 4:45.17 4:53.98 Friday Strength/Reg Friday Strength/Reg
February 2:02.81 4:08.79 4:42.32 4:51.04 Saturday vVo2 Saturday 114% Vo2
March 2:01.58 4:06.30 4:39.49 4:48.13 Sunday AT Vo2 70% Sunday Rest
April 2:00.88 4:05.07 4:38.09 4:46.69
May 1:59.67 4:03.84 4:36.70 4:45.26
June 1:59.08 4:02.62 4:35.31 4:43.83
Sum m er 1:58.48 4:01.41 4:33.94 4:42.41

Physiological Param eters

200-400m 400-600m 600-800m 1000-1600m 20-40 m inutes 6-8 m iles 8-10 m iles Easy Run
120% Vo2 114% Vo2 vVo2 97% Vo2 LT 85% Vo2 80% Vo2 75% V02 AT 70%Vo2
Decem ber 62.65 67.69 4:48.05 4:56.95 5:38.90 6:00.06 6:24.07 6:51.50
January 62.02 67.01 4:45.17 4:53.98 5:35.49 5:56.46 6:20.23 6:47.39
February 61.41 66.34 4:42.32 4:51.04 5:32.14 5:52.90 6:16.42 6:43.31
March 60.79 65.68 4:39.49 4:48.13 5:28.81 5:49.36 6:12.66 6:39.27
April 60.44 65.35 4:38.09 4:46.69 5:27.16 5:47.61 6:10.79 6:37.27
May 59.84 65.02 4:36.70 4:45.26 5:25.53 5:45.88 6:08.93 6:35.29
June 59.54 64.70 4:35.31 4:43.83 5:23.89 5:44.14 6:07.08 6:33.30
Sum m er 59.24 64.38 4:33.94 4:42.41 5:22.28 5:42.43 6:05.24 6:31.34

04/12/23 24
 Interval Training vs. Repetition Running
Interval Training
 High Total Volume;
many reps, in sets
 Extent of Run is Short
 Incomplete Recovery
(worthwhile breaks]
 Training to Train
 Race Simulation
04/12/23
Repetition Running
 Reps Longer in
Duration (extent of run),
no sets
 Less # of Repetitions
 Near Complete
Recovery
 Training To Race
 Race or Fitness Testing
25
 2008 vVo2 and Lactate Tolerance Chart

800 Me ters 1500 M e ters vVo2

120% Vo2 114% Vo2 vVo2
De ce m ber 2:05.30 4:13.84 5:00.85
January 2:04.05 4:11.30 4:57.84
Fe bruary 2:02.81 4:08.79 4:54.86
March 2:01.58 4:06.30 4:51.91
April 2:00.88 4:05.07 4:50.45
May 1:59.67 4:03.84 4:49.00
June 1:59.08 4:02.62 4:47.55
Sum m e r 1:58.48 4:01.41 4:46.12

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

Goal Paces: 2008 Monday Threshold(75-80%) Monday Strength/Reg

800 Mete rs
1500 Meters vVo2 5000 Mete rs Tues day 97% Vo2 Tuesday 120% Vo2
120% Vo2 114% Vo2 vVo2 97% Vo2 Wednes dayStrength/Reg Wednesday Strength/Reg
De ce m be r 2:05.30 4:13.84 4:48.05 4:56.95 Thurs day 114% Vo2 Thursday 120% Vo2
January 2:04.05 4:11.30 4:45.17 4:53.98 Friday Strength/Reg Friday Strength/Reg
February 2:02.81 4:08.79 4:42.32 4:51.04 Saturday vVo2 Saturday 114% Vo2
M arch 2:01.58 4:06.30 4:39.49 4:48.13 Sunday AT Vo2 70% Sunday Rest
April 2:00.88 4:05.07 4:38.09 4:46.69
M ay 1:59.67 4:03.84 4:36.70 4:45.26
June 1:59.08 4:02.62 4:35.31 4:43.83
Sum m er 1:58.48 4:01.41 4:33.94 4:42.41

Phys iological Param ete rs

200-400m 400-600m 600-800m 1000-1600m 20-40 m inutes 6-8 m iles 8-10 m ile s Easy Run
120% Vo2 114% Vo2 vVo2 97% Vo2 LT 85% Vo2 80% Vo2 75% V02 AT 70%Vo2
De ce m be r 62.65 67.69 4:48.05 4:56.95 5:38.90 6:00.06 6:24.07 6:51.50
January 62.02 67.01 4:45.17 4:53.98 5:35.49 5:56.46 6:20.23 6:47.39
February 61.41 66.34 4:42.32 4:51.04 5:32.14 5:52.90 6:16.42 6:43.31
M arch 60.79 65.68 4:39.49 4:48.13 5:28.81 5:49.36 6:12.66 6:39.27
April 60.44 65.35 4:38.09 4:46.69 5:27.16 5:47.61 6:10.79 6:37.27
M ay 59.84 65.02 4:36.70 4:45.26 5:25.53 5:45.88 6:08.93 6:35.29
June 59.54 64.70 4:35.31 4:43.83 5:23.89 5:44.14 6:07.08 6:33.30
Sum m er 59.24 64.38 4:33.94 4:42.41 5:22.28 5:42.43 6:05.24 6:31.34

04/12/23 30
 14 Day Cycle April/May
 Monday-Weights in AM
PM- 6-8 miles @ 6:30 pace
 Tuesday-2x5x600m @ 1:45-48
w/2 min b/reps & 6 min b/sets
 Wednesday-Easy Run/Weights
 Thursday-3x4x400m @ 65-66
w/90 sec b/reps & 6 min b/sets
 Friday-Easy Run/Weights
 Saturday-800/400/300 @ Fast
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
 Monday-Easy Run/Weights
 Tuesday-8x400m @ 59-61 w/5
min b/reps
 Wednesday-Easy Run/Weights
 Thursday-4x3x200m @ 28 w/30
sec b/reps & 6 min b/sets
 Friday-Easy Run/Weights
 Saturday-Race or Kosmin Test
 Sunday-Rest
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

 Female 3k & 5k runners must finish in under 60 seconds for

their last 400 meters& run under 2:50 or faster for the 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