2026 Spring Middle Distance Training (800m-5,000m), Saturday, March 21, 2026, Week 1 Day 6, a day at the races...

Hello, high school distance runners, and here’s our Spring Training Guide (March-June) from RunBlogRun!

Workout for Monday, March 21, 2026

We ended the indoor season last Sunday. It will end this coming weekend globally, with the World Indoor Championships in Torun, Poland. Stay tuned for updates on where to watch and who you will see! Also watch for updates on the NIKE Indoor Champs from last weekend and the New Balance Indoor Champs.

Your options:

Your workout: Warm-up, 45-60 minutes of very easy running, followed by 6 x 150-meter strideouts and a cooldown. Get wet clothes off ASAP and change your socks and shoes.

or,

Warm-up, 5000m race or 3,000m race, work the last kilometer hard. After the race, 20 minutes of moderate running, finish with 6 x 300 meters, effort good, cooldown.

Josh Kerr, Glasgow 2024 3000 meters, photo by Getty Images for World Athletics

Hydration is a state of mind. Hydration is not about drinking lots of sugary drinks; it is about getting enough water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine intake and carbonated sugar drinks, which are absolute crap for a real athlete. Also, stay away from the so-called sports energy drinks and do not combine them with alcohol. Why train your butt off and then mess it up by putting some junk in your mortal engine?

Do you want to be a better middle-distance runner than you were in the past? Focus and follow our training. It is all about the consistency.

For Spring reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)

Remember, one day at a time!!!! #trackandfieldtraining, , #trackandfield, #Springtrackandfield,

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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