If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. I havent had side effects and my iron levels have really improved.. Bent-knee sit-ups: Alternating straight trunk curls with oblique trunk curls (alternate elbows touching the opposite knee); one set of 200-250 reps. The athlete should be winded aerobically, but not destroyed. 105-110% of Race pace. 8 min set rec. Plenty of rest. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. I will now explain the different training periods and the different type of training you should do in each period. I am a former middle-distance runner from NSW with personal bests of 3:37 for 1500m, 3:58 for the Mile and 1:48 for 800m. 7 min set rec. 6 x 300 or 5 x 400 meter hills at 93% effort. 7x600m 2 min recovery. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. 
She does not worry about her weight until the big championships, and then she works with a nutritionist to get leaner just for the competition. During the specific period its common with 2 easy days between the hard sessions rather than 1 day. Increasing number of intervals: (800m pace) 5. I will not dwelve too much into physiology in this guide. Examples on how you can progress the short aerobic intervals during the special period: 1. Examples on how you can progress the speed training during the special period: 1. The focus on these runs should be on recovery and the pace should be comfortable and slow. How you should progress the intervals during the fundamental period: 1. 6: Rest 95% of race pace. (1500m/3k pace) An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. Watch for signs of overuse injuries. WebTraining is very individual and in the process of training you need to find out what types of training works for you and what doesnt. It is important for us to grasp which energy system contributes to the success of the event we are training for. Increase rest if the athlete is miserable. *Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace) Currently, accepting new athletes into our spring and summer athletics programs. At the end of this period you are basically doing the short intervals at close to or at race pace. Both athletes may keep doing them, but the total volume will not be nearly as demanding as it was. 1. Fundamental period: Medium length intervals: 3x600m rest=4+6+8+2300 rest=3 (2400m) I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. 3. Type II Athlete: Could the athlete move up to the 1500 or Mile and find success? Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. rest= 2+3 and 5 (2700m) 8x150m progresses to 150m-200m-150m-200m-150m-200m-150m. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. I understand that physical activity and the participation in any and/or all of Track Star USAs training programs are potentially I prefer a moderately challenging long run, but it can mess some 800m runners up. 4: 50 min easy I had only a modest talent with a 1 min 58 sec 800m PB, and a 51 sec 400m PB, but I have been studying middle distance training and especially 800m training for many years. In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. This person probably has ZERO interest in racing the 1500 meters. Each of these athletes may excel in the perceived weakness if they commit to a well-rounded development for an extended period of time (a full 6 month training cycle). Low volume. If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. The goal with the 400m training program and 
The Type II runner will likely benefit during this period. 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. I will also collect all the information on 800m training that I know of in one place. 6. 7x600m. 5x1000m 2 min rec. 2x(3x300m) 3 min rec. What I am trying to say is that even though you dont train pure speed with the long sprints the speed of them are more than fast enough to train the speed for 800m. 90 sec recovery + general strength/core (1500m/3k pace) Her full training week starts with a one long run of 90 minutes every Sunday (shorter in winter). 15: Plyometrics+8x100m fast strides. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) The reality we see with the event is that each energy system is important, but a weakness can be overcome if the athlete is exceptional at one of the energy systems. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. Hazel has crafted for MileSplit a nine-week training regimen to take 800m runners to the next level. Will reading habit change your life? 2x(3x300m) 3 min rec. Strides also build leg strength over months and years. Later in the training these 2 bases are getting more connected. 6: 5600 rest=3+4+5+6 (3000m) The 800m/1500m type will benefit more from lower intensity and more milage. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. (400-800m pace) If you started your 200s in early season as 12 x 200 @ 32 / 35, you should be closer to 12 x 200 @ 29 / 32 by Week 10. Trying to advance or qualify. 2 min rest. These programs are developed for Keep in 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) So I have some theoretical and practical knowledge. WebThe average time to run 800 meters in high school varies based on gender, age, and experience. 5. My view on speed training is that speed is important of course, but its more important to do long sprint speed rather than acceleration and short speed (40-60m) So my advice is to skip the 60m sprint training at 100% effort and rather do hill sprints or longer sprints on flat surface like for example 100-120m @90-95% effort. Your email address will not be published. 1 x 600m at 800m race pace, then add on some 200s. Lisa does not follow a high protein diet like sprinters require, she just eats a balanced healthy diet, and treats herself every now and then. Before You Start Before starting any training, it is recommended you 5. 8. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. This would be for 1:52 / 2:08 runners. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. Heartbeats per Minute (BPM): Explore the concepts here. Mo Farah and Galen Rupp incorporate exercises like these in their training program. 1. Lisa won the gold medal in the womens 1500m event at the 2006 Commonwealth Games and finished 4th in the final of the 1500m in the 2008 Olympic Games in Beijing. Web800m training program for 400m & 800m runners. As discussed on the previous page, once we have an understanding of the athletes TALENT and DURABILITY, the key training variables left for us to work on are training VOLUME and training INTENSITY. 8. As a general rule this should be your training paces: *Easy regeneration running (Slower than 50% of 800m pace) So if you are confused on how to train for the 800m, you will still be confused on how to train optimally, but hopefully less than when you began reading this guide. According to RunnerClick, a typical time to run an 800 is around 2:30. He was run out in the 800m semis and, in the 1500m final, he was tripped and fell at the 600m mark. 5. ASSE 6 x 80m w/ 8 rest Ex. This is not a rare condition in runners, in fact one study of female athletes suggested that 50% of all women runners are deficient in iron. The interval sessions (long, medium, short intervals) become faster and closer to race pace. 3.
Strides: Strides are fast runs at short distances that many athletes do multiple times per week - usually during warm-ups or at the end of a workout. 
3. 4x(3300) rest= 2 and 4 (3600m) 500m-1000m Ex. Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches.
You could use either training program to prepare for basic training and/or use any of the workouts for off season, summer, and winter training. Speed work during this period becomes more race specific. Start with Lactate Threshold #1, then read #2, then read #3. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. From what I understand they share many of the same training principles. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). My PR's are 1.59 for 800m and 4.08 for 1500m. Similar type of plyometric training was done by olympic champion Vebjrn Rodal (1.42 on 800m). If you have been training good for many months you can compare your 400m/800m/1500m personal best to see what type of 800m runner you are. 2: 3600+2600+2600 rest= 2 and 4 (4200m) Summary of the fundamental period: 50 min easy jog And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. 50 min easy jog If you have any questions,please contact us. Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes. It is a basic aerobic development run that an athlete could do for days aerobically, if only the muscles could function that long and the glucose and fatty energy sources remained effective. Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work. 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). Which paces you should focus most on depends on your racing distance. You are not looking for massive acid build-up during this part of the season. There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. Hill sessions can get a longer and slower during this period. Longer recovery is needed. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Be fresh mentally and physically for the hard days. The 50% - 44% - 6% split seems reasonable to me. contains 800m training Save my name, email, and website in this browser for the next time I comment. 10.10x120m sprints flat + leg strength (400m pace) A very small percentage of good college 800m runners do so without having a year-round commitment in the gym. The key is to focus on your strengths in training. WebDespite an increasing amount of research devoted to middle-distance training (herein the 800 and 1500 m events), information regarding the training methodologies of world-class runners is limited. 3. This athlete likely has some experience or aptitude in the weight room as well, possibly from the other sports. You may find it on the search column that we provide. Gradually increase the amount of running, and build you fitness. These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Athletes train hard. Weeks 1-2: Athlete off. 7: 5600 rest=4+5+6+7 (3000m) Examples on how you can progress the medium length aerobic intervals during the special period: 1: 4x(2600)= with increase in speed every 200m and rest of 2 min between reps and 4 min between sets (4800m) The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. The Conquistadors mens 4x400m relay team landed in sixth place. I observe many coaches making this mistake in their coaching. Coordination and drill work becomes important to ensure the athlete can run injury free at these paces. Usually what I see happen is that the coach that believes in the long distance approach for all types of middle distance runners, will attract the 800/1500m types. Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). (95%-105% of race pace) Copyright 2007-2020 MotleyHealth. 8. According to RunnerClick, a typical time to run an 800 is around 2:30. An endurance base and a speed base. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. On the mens side of the action, FNUs David Bellefleur got third place in the mens 800m with a time of 1:52.81. 10-1515-20 sec hill sprints. So the 2 bases comes very close to each other in terms of pace during the specific period with many spesific session at 95-105% of race pace. Progresses to 3x400m with 4 min rec. Fundamental period: 90 sec rec Types of interval training suitable for the 800m runner: Long aerobic intervals: 65-85% of 800m pace When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. Running the intervals faster, but with longer recovery and reduced total volume. She is competing in the London 2012 Games and has reached the 1500m final. Note: Very smart folks debate these numbers on a regular basis. I believe in multi pace training. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school. In the mens high jump, Trevor Moonin got a tenth place with a 1.75m mark. This approach does not work for colleges, where 800m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. Increase the length of repeats, running at the same pace. Training should begin with general training and become more spesific the closer you come to the race day. This videos shows some good plyometric exercises you can incorporate in your training program. You and I will never stop learning and there is always things that can be done better. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. 2. Visit http://speedendurance.com/ for training tips, detailed workouts, nutrition info, rest & recovery and injury prevention. 
We often use a 14 day schedule. Tempo runs aka threshold runs: 3x400m 5 min rec. 6. The methods are not exact and not applicable to all runners. A coach will also set a diet. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. Repeat cycle with progression on intervals.
The athlete that starts out slower in the race has the added risk of navigating lane changes and crowds (tactics), which can be overcome with experience. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. 
It is a range of work that most coaches dial in between an 8-15 minute race pace ability. Increase number of intervals 1015 sec hill sprints. During the base training the goal is not to try to run faster on the intervals. All vital components of event training are included from fitness testing, mental conditioning, and multi-pace training to post-event analysis. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. Generall strength: Some nastier hill sessions: 8 x 400 at 93%, for example. So your training must reflect this. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. 2. Used in training in workouts such as 250m Sprint-Float-Sprint repeats. 50 min easy jog or rest For the middle distance Renato Canova has mentioned that it might be more useful for the middle distance runner to run less steep hill and somewhat longer reps 15-20s, to be more spesific with the speed training. Webfor the new Training Guideline 800m And 1500m if you have got this autograph album review. 14: 50 min easy jog or rest Speed training becomes longer up to 150m and is done on track. The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. The goal is not to create as much force as possible (maximum strength) but create a lot of force within a short period of time (Rate of force development). This is a short post on general training principles and tips for runners. 2. Gradual buildup of the training and mileage the next 2-4 weeks. A new HS runner should allow at least two seasons of work to get to these volumes. Weeks 3-9: 7 weeks of general fitness and mileage. That means you could do 1 or 2 more intervals at the same pace if you had to. And you can never lose your endurance, even during the specific period if you want to run your best performance. 
It is the shortest common middle distance track event. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. Therefore, the objective of this review was to integrate scientific and best practice literature and outline a novel framework for understanding the training and Training is not to replace, but to add as Renato Canova says. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. Weeks 10-17 are likely some of the highest volumes of the season. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals. Ill also refer to this idea as Training Density (my term). Quickly view upcoming workouts in the TrainingPeaks app. Plan for your event in the TrainingPeaks calendar. Our programs are built specifically for an area, skill, or time period. The training must reflect the energy needs of the event. Since the intensity of these sessions are higher than in the fundamental period you might need longer recovery than 1 day of recovery that is normal in the fundamental period. 3. 7. Progresses to 10x150m 3 min rec. 
An athletic basketball small forward or guard, or a high speed wide receiver come to mind. Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $ 42.99 $ 39.99 Private Coaching - Monthly Plan 2. This is also true for training in season, you still need to keep the elements from earlier periods of training (endurance, speed, strength, plyometrics) while you are doing specific training, but in smaller amount or less frequent than in the base training of course. Web800m & 1500m Middle Distance Programs. Wednesday starts with another long run (about 60 minutes) and the.