Suggested track and field workouts for middle distance runners: Day 1 - 10 x 300mDay 2 - 30-40 minute runDay 3 - 3 x 500m at 800m race paceDay 4 - 40 minute runDay 5 - 6 x 800mDay 6/7 one day rest, one day 50+ minute run. Finish the long run days with a difficult abdominal workout.

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