Middle Distance Running training plans, built for your goal
Middle distance running sits awkwardly between sprint and distance — the 800m and 1500m both reward genuine speed but punish anyone who hasn't built the aerobic base to use it across multiple laps. SportBlox builds your middle distance training plan around your event, current PB and meets.
Who it's for
Breaking a personal best
VO2max intervals and race-pace work aimed at a faster 800m or 1500m.
Tactical race craft
Pack-running and positioning drills for athletes who lose races in the last lap through poor tactics rather than fitness.
First season racing middle distance
Aerobic base building paired with light speed work before full race-pace sessions.
A week of middle distance running training
Example: an 800m/1500m runner eight weeks from a state meet. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like dying over the final lap, pack running and positioning, pacing an even first lap and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Works with Strava
Connect Strava and your logged sessions feed back into pacing and progression.
Middle Distance Running training plan FAQ
Does this cover both the 800m and 1500m?
Yes — tell SportBlox which you race, or both, and the balance of VO2max intervals versus threshold and aerobic volume shifts to match.
Can it fix my race tactics, not just my fitness?
Yes — flag issues like getting boxed in or going out too fast and sessions include pack-running and positioning drills alongside the physical work.
Is this suitable for a first season middle distance runner?
Yes, set skill level to Inexperienced and the plan prioritises aerobic base before adding race-pace intensity.
Will the plan build toward a specific meet date?
Add your meet as an event and SportBlox periodises training toward it, including a taper in the final week.
Does it work with Strava?
Yes, connect Strava and your logged runs feed back into pacing and progression.
Related sports
Build my free middle distance running plan
Free to generate. No credit card required.
Build my free plan