Resistance training is a method whereby we use our muscles to move loads greater than those we normally move. Our muscles adapt to this by becoming stronger, more dense, bigger or more shapely. In addition to being the basis of body building programs, resistance training has much wider applications in sport.
             The seasons training plan is based on six phases, where each phase comprises of a repeated four week program. The work load in the first three weeks of the four week program increase each week, from easy, to medium and hard. The forth week comprises of active recovery and tests to monitor training progress. For example, on thursay of week one, the athlete is doing 3 x 1600m, week two the distance is increased to 3 x 2000m and in week three again increased to 3 x 2400m. This is classified as progressive overload.
             The 1500m is an endurance event, therefore endurance training needs to target the aerobic system of energy supply. The principle of specificity is very important, and some endurance events are much longer than othes. In this training program, the athlete runs at three different paces. The race pace, 5% faster than race pace and 5% slower than race pace. To do this, the athlete must have decided on a realistic target time for the 1500m in phase five (competition experience and achievement of outdoor objectives). The use of appropriate tests in week four of the training plan are used to determine if the target time needs adjustment and accordingly the session times on the training plan.
             Running 5% faster than 1500m pace aims to improve leg speed and the ability to pick 'it up' in a race. The 1500m pace aims to improve VO2 Max and resistance to fatigue and train the body to operate at the required 1500m pace. Running 5% slower than race pace aims to improve lactic threshold and teach the athlete to function for longer periods. This helps when there is a number of heats before the final.
             Endurance tr...