The following video will explain in detail the workout 1600 meter Indian army workout chart to run a good 1600 meter race for the Indian Army Recruitment process.

The plan was developed in the summer of 2020 by Coach Harpreet Sandhu.

1600 meter running workout chart

Below is a sample workout to run 1600 meter in between 4.15 to 4.05 or even under 4.00 minutes. As most of the ITC Group Athletes know our standard warm up, warm down, core, stretching etc., I will skip to the main component of the workout.

Monday M: 10km Easy 4min/km

E: 6X600m at 1.30 Rest 3 minutes

Tuesday M: 16km Run 4.45/km

E: 20X100m Striding (Diagonal)

Wednesday M: Rest

E: 800(2.10) 1200(3.20) 1600(4.30) X 1600(4.30) 1200(3.20) 800(2.10) rest 3 minute, set rest 5 minute

Thursday M: 10km Easy

E: 16km 4.45

Friday M : 2km Easy Warm Up

E 4X400m (1.10 rest 1 minute) 4X200m (26 rest 45 second) set rest 5 minute

Saturday M: 30 minute jogging

Related

https://itc.international/1600-meter-hindi-indian-army-running-videos/itcindianarmyrunningyoutubevideos/1600-meter-6-minutes-under-schedule-in-hindi-and-english/

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E: Rest

Sunday M: 22km 4.50-4.55/km

E Rest

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