Training Programme for middle distance runners

Jianda and Bryan,

Please lead this workout:

Warm up (14mins)
Striding 4 times
Single Leg High Knees (20) X 4 sets
Single leg Butt Kick (10 per leg) X 4 sets
Skip Claw without extension (12) X 4 setsSingle Leg Hop (2 per leg, total 4 per leg) X 2sets
Striding 2 times

Rest 6 minutes

Go to Start Line:

600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min 5s)
Rest 3mins 30s
200m (33s)
Rest 3min
600m (2 min)
Rest 3mins 30s
200m (30-31s)
Rest 3min


Cool down run (12mins)

Strengthening:40 crunches
20 push ups
50 swimming

Total: 4 sets

20 Ankle Jumps
20 Hamstrings

Total: 4 sets

- Coach