First, let’s introduce several specialties in track events. Track events (non-hurdle events) are divided into sprints (100m, 200m, 400m), middle-distance (800m, 1500m), long-distance (5000m, 10000m), and of course, there is also the special distance of 3000m (which is also considered middle-distance). Although this distance is not included in the Olympic Games, it may be used in some university sports meets or fitness tests. Here, we won’t discuss sprints because I haven’t trained in them and really don’t understand them.
[Middle Distance]
1. 800m
Runners who want to improve their performance through systematic training all know that the 800m is the hardest event to master. Why is the 800m so difficult? Because it’s a typical mixed-aerobic event that combines speed, speed endurance, endurance, and technique. Running the second lap of the 800m is extremely tough, especially the final 200m—it feels like the sky is falling and the earth is cracking because the intensity is so high, putting massive pressure on the heart and lungs, with lactic acid levels rising rapidly.
The main training methods for the 800m can be combined to form a 7-day training cycle: aerobic jogging, 100m–200m repeated sprints (10–20 sets), 600m–1000m intervals (4–10 sets), and strength and conditioning. General strength and conditioning can be done once a week, including upper body strength (push-ups, parallel bars, pull-ups), core strength (sit-ups, crunches), lower body strength (weighted squats, frog jumps, single-leg hops), and ankle strength (quick steps, high knees, calf raises). Aerobic jogging can be done 2–3 times a week, covering 5000m–10000m. High-intensity and low-intensity intervals can each be done 1–2 times per week. On weekends, if time allows, you can also schedule aerobic jogging in the morning and intervals in the afternoon.
Your 800m performance can roughly be estimated based on your 400m time. It’s generally about your 400m time multiplied by 2 plus 15 seconds. For example, if someone can run 400m in 1 minute, then their expected 800m time would be around 2 minutes and 15 seconds.
World Record: 1:40.91
2. 1500m
The 1500m is a very familiar and highly entertaining event. Many runners likely participated in 1500m races during their school days. It’s very popular at school sports meets, with almost every school offering this event and a large number of participants. The 1500m is also the only middle-distance event where the start is on a straightaway. As a result, in amateur races, many people sprint very fast at the start (I don’t think this is a smart strategy). At this point, you need patience—don’t push too hard to gain the first 100m. As long as you have the ability, you’ll gradually pass others one by one on the next straightaways and eventually win the race.
Compared to the 800m, the 1500m has slightly more aerobic content and a slightly slower pace. Generally, the 1500m time is roughly equivalent to about twice the 800m time plus a few seconds. Since it’s also a middle-distance event, its training methods are similar to those for the 800m, but you can include longer intervals, such as 1200m or 1600m. No further details are provided here.
At most university sports meets, if there are no varsity athletes, running the 1500m in under 5 minutes is usually enough to place in the top eight, and breaking 4:50 gives you a good chance at a top-three finish. Breaking 4:40 is extremely rare.
World Record: 3:26.00
3. 3000m
The 3000m is a common fitness assessment event in many universities and also a required test for many professionals. Generally, university sports meets will have women’s 3000m races, while men’s events go up to 5000m. The 3000m is the longest event among middle-distance races and serves as a bridge between middle-distance and long-distance. Managing the pace in the 3000m is challenging. Generally, you can aim to run about 4–6 seconds slower per lap than your 1500m pace, or 2–4 seconds faster per lap than your 5000m pace.
The best way to train for the 3000m is through medium and short-distance intervals. For example, 300m intervals starting from the 1500m start line—run 300m, walk 100m back to the start, and begin the next set. Typically, the running time and rest time are roughly equal. For instance, if you complete 300m in 60 seconds, take about 1 minute to walk 100m. The total interval distance should be no less than the event distance. For 300m intervals, it’s generally advisable to do at least 10 sets, but not too many, as excessive volume will inevitably reduce quality. The 3000m is meant to be run at a relatively high speed, and if the number of intervals is too high, by the end your 300m pace will be similar to your 3000m pace, defeating the training purpose. Additionally, 400m and 600m intervals are also great options. Don’t neglect aerobic training—8000m or more of aerobic running is essential. Without a solid endurance base, speed training is just theoretical.
A typical 3000m time is about 2 times your 1500m time plus 20–40 seconds. For example, if you run the 1500m in 5 minutes, your 3000m time should be between 10:20 and 10:40. If your 3000m time exceeds 11 minutes, you need to work on your aerobic endurance and long-distance speed endurance.
Also: Breaking 10 minutes in the 3000m is not easy. Recently, some forum members have been asking about running the 3000m in under 10 minutes. Maintaining a 1:20 lap pace is extremely challenging for most amateur runners and requires long-term systematic training.
World Record: 7:20.67
[Long Distance]
1. 5000m
There has been much discussion recently about the 5000m. The 5000m is also the foundation for marathon training. To excel in marathons, training for the 5000m is essential, as your 5000m performance can directly impact your marathon results—or rather, your 5000m level determines your marathon potential.
When training for the 5000m, the approach is similar to that for the 3000m, involving 300m–600m intervals. These are typically 400x12–16 or 600x10, but these are better done in the early stages of training. In the mid-to-late stages of training, you can add 1000m intervals—5 sets of running 1000m and walking 200m. The pace for 1000m intervals can be 5–10 seconds faster per kilometer than your target 5000m pace. For example, if your 5000m target is 20 minutes (a 4-minute/km pace), then aim for 3:50–3:55 per 1000m. Speed-oriented runners can go even faster. Another method for speed endurance training is a mini inverted pyramid—3000m + 2000m + 1000m. Allow your heart rate to recover to 120 before starting the next set, and ensure each set is faster than the previous one, with the 3000m pace not falling below your 5000m target speed.
Tempo runs are also one of the most effective training methods for middle and long distance. For example, running 10 laps at a steady 1:30 pace is definitely not as effective as alternating between 1:35 and 1:25 per lap (and so on until you complete 10 laps). While varying pace is a big no-no in races, it’s a key strategy in training.
The 5000m demands higher aerobic endurance—you should do 10–15km of aerobic running at least twice a week. Also, don’t neglect strength and conditioning exercises.
Here’s my take on the performance levels of amateur runners in the 5000m:
16:10 (sub-national level II) is considered top-tier amateur level;
16:10–17:40 (national level III) is top-tier amateur level;
17:40–18:45 is second-tier amateur level;
18 minutes and 45 seconds to 20 minutes: amateur third-tier level.
Above 20 minutes: mainly fitness enthusiasts who don’t pursue speed but focus on health.
World record: 12 minutes, 37 seconds, and 35 hundredths.
2.10000 meters
The 10,000 meters is the longest event in track competitions, requiring more aerobic endurance, so regular aerobic runs over 15 km are necessary.
Training for the 10,000 meters is not much different from that for the 5,000 meters, but the volume needs to be increased while the intensity can be moderately reduced. Long-distance interval runs or repetition runs of 1,000 to 3,000 meters become the main focus of training. In the early stages of training, medium- to short-distance intervals can still be used to improve speed capability, followed by long-distance intervals to use the short to boost the long, gradually converting 5,000-meter ability into 10,000-meter ability. For 10,000-meter training, you can introduce a concept: lactate threshold running. Generally speaking, the upper limit of the lactate threshold is almost equivalent to the 10,000-meter race pace, and the lower limit is almost equivalent to the half marathon race pace. Doing lactate threshold running once a week can significantly help improve both 10,000-meter and even marathon performance. Lactate threshold running can be divided into long-distance and short-distance lactate threshold runs. The long-distance version can be up to 14–16 km, run at half marathon pace. The short-distance version can be as short as 4–6 km, run at 10,000-meter pace (or even faster). When not feeling well, the lactate threshold run can be split into 2–3 segments, such as 3,000 meters x 3 sets or 4,000 meters x 2 sets, which can also be called repetition runs, with longer rest intervals between them for more complete recovery.
There’s a saying online that anyone who can’t run the 10,000 meters in under 35 minutes is a “mediocre runner.” This statement is definitely hard for most people to accept, as breaking 35 minutes requires a pace of 3:30 per kilometer, or running 25 laps at a 1:24 pace around the track. Those who can run under 35 minutes are among the best of amateur runners. The 40-minute mark for the 10,000 meters is a hurdle, and many may be striving to enter the “three-hour era.” With some systematic training over time, everyone can succeed.
A general rule is that your 10,000-meter time is usually equal to your 5,000-meter time multiplied by 2.08, or roughly the time it takes to run 26 laps at your 5,000-meter race pace. Try it out—if you can’t reach this benchmark, you’ll need to strengthen your speed endurance and aerobic endurance. If you’re faster than this, it means your speed endurance is already quite good.
World record: 26 minutes, 17 seconds, and 53 hundredths
[Road Races]
1. Half Marathon
The half marathon mainly relies on long-distance speed endurance. The pace for a half marathon is closely related to that of the 10,000 meters. With sufficient endurance, you can estimate your half marathon time based on your 10,000-meter performance.
Training for the half marathon should still focus on 10,000-meter training, while the distance for aerobic runs can be increased to over 20 km, with a monthly mileage of no less than 200 km. For half marathon training, you can add a medium-sized inverted pyramid, such as the 5,000 + 3,000 + 2,000 + 1,000 model, also requiring each set to be faster than the last. This inverted pyramid training can be done once 2–3 days before the race and is very helpful for race-day condition.
For such long-distance road races, pace runs are particularly important. For the half marathon, you can do 10–18 km runs at your goal race pace. As for the pace, it can generally be about 1 minute and 30 seconds to 2 minutes slower per 10 km compared to your 10 km race pace. For those with better endurance, such as those who regularly run marathons, the pace can be faster.
World record: 58 minutes and 23 seconds
2. Marathon
Finally, let’s talk about the marathon—the most beloved event, the one with the highest participation and popularity. Finishing a marathon is also the dream of many beginners.
The marathon is 98% aerobic exercise, so cumulative mileage becomes especially important. For the marathon, endurance is the foundation, and speed is the core. For amateur enthusiasts, although you don’t need to reach the monthly mileage of 800 km like professional athletes, to achieve your ideal time and avoid slowing down in the later stages, a monthly mileage of 20 marathons (840 km) in the two months before the race is needed. Of course, if your training quality is high, you can get by with less.
Speaking of training quality, if you only focus on accumulating mileage through slow running, you may finish the race smoothly, but your performance will struggle to improve. Generally, preparing for a marathon requires a 12–16 week training cycle, with one cycle per week being ideal. This includes two speed sessions per week (interval runs, repetition runs), two easy runs, one LSD (long slow distance run), one pace run, and one rest day. In the early stages, accumulate mileage and gradually increase the LSD to over 35 km. Once you can comfortably run a marathon, start specialized endurance training 6–8 weeks before the race, i.e., long-distance pace runs. Start with 20 km and gradually increase to 28–32 km. It’s not recommended to do pace runs over 35 km, as 35 km is a critical point—running that long at race pace will keep your body in a prolonged state of fatigue, reducing training quality instead.
Mixed oxygen training is also an important part of marathon training. This can generally be done on the track, such as increasing the pace by 5 seconds per 2 km, starting at 4:10/km and ending at 3:35/km, completing a 16 km session. The effect is far better than running 16 km at a constant pace. The ability to accelerate under fatigue is a crucial asset for maintaining or even increasing pace in the later stages of the race.
As for tapering before the race, some online sources suggest starting three weeks in advance, but I don’t recommend this approach. As amateur runners, our mileage isn’t that high, and tapering too early will only lead to a decline in endurance. Tapering 7–10 days before the race is generally sufficient.
For amateur marathon runners, I believe running under 2 hours and 40 minutes is considered top-tier amateur level, under 2 hours and 50 minutes is first-tier amateur, 2:50–3:00 is second-tier amateur, and 3:00–3:30 is good amateur level. Beyond 3:30 are mostly hobbyists who aim to enjoy the race and pursue happiness.
World record: 2 hours, 3 minutes, and 38 seconds