The 1500m run is another tough and gruelling event. Falling too short for a distance run, and too long for a sprint makes it a challenge of speed, stamina and determination. When on the treadmill, it's down to your will power and mental strength to push faster but with a solid strength programme behind your run you will be able to shave seconds of your time and run injury free.
Foam roll the following muscle groups. Spend approximately 30-60 second on each area moving at a tempo of 1inch per second.
- T spine
- Glutes and hips
Perform 1 set for 12 reps for the following mobility and activation drills.
- Quadruped chin tucks
- Half kneeling adductor mob
- Spiderman's in place
- Hip flexor wall stretch
- Squat to stand
- Behind neck pull apart
- Supine hip bridges
- Bird dogs
- Cradle walk to walking overhead lunge
Now you are warm and prepared, here is the strength workout.
- A) single leg off set deadlift 3x6
- B) standing cable single arm row 2x10
- C) overhead walking lunge 3x12
- D) half kneeling cable chops 2x10
- E) pull through or D.B swings 2x20
- F) roll outs 2x8
- G) 6x 100m sprints with 1 min recovery.
The programme above challenges the body with single leg work, and the core musculature to maintain a good pelvis position during various movements. Perform this workout 2/3 times per week in addition to your distance running or incorporate it into your usual strength training plan.