Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches. Which paces you should focus most on depends on your racing distance. The 50% - 44% - 6% split seems reasonable to me. 4. Many of Renato Canovas long distance athletes do this type of training year round. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. 1. 8x100m flat @ 90-95% effort. 5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) 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. In such a way, the largest increase in the training structure took place in the preparatory distances for the 800m, without overlooking the special means for the 400m. 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. The training year is split into these periods: Regeneration period: (2 weeks) The reason is that the pace of these runs are so far away from the pace of a 800m run, so it has not connection with the speed of the 800m. Specific period: The weekly Long Run may fall into this category. Speed endurance training is usually never less than 150m. Rest 2. 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. The person who is good at both the 400m and the 1500m will strive to mix both abilities to the precise level to maximize performance. Our programs are built specifically for an area, skill, or time period. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. from Coventry University. 3. Room Circuit Training one day/week - Start of season: Long hills (100m in length) Different quantities depending on preseason training 2 groups: 9/10 and 11/12 Alternate which does hills first 2-3 coaches at the hill (JOG to and from hill = mile) - Coach selects partners or small groups 105% of RP=14.89s per 100m. 7x600m. This training is even beneficial for long distance runners. This may help you to determine your actual strengths. 60-90 sec rec. Special period: When you're further away from the event, you do the short, sharper intervals, and then you . Our programs are built specifically for an area, skill, or time period. 2. You may be a good athlete at a slow school. 8x400m 90 sec rec. 2 Weeks : 1. 200m - 300m Race Paces: These paces are rarely used in an 800m race, even for the Type I folks, because they will lock the legs up well before the finish. Most of you interval training should be at a controlled pace, where you are running within your own limits. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. So you need to change gears often in your training to get the best progression and adaptation. 3x400m 5 min rec. For HS male runners who are fastest at their school, but run an 800m in about 2:05 (or slower), look at the TFRRS.Org rankings for female college athletes in the 400m and 1500m to see where you would rank. This is the period after the season has finished. Progresses to 3x400m with 4 min rec. Speed training becomes longer up to 150m and is done on track. Regeneration period: Add a few over-distance races. 95% of race pace. Saturday is competition day. 4. 50 min easy jog Training Guideline 800m And 1500m Middledistancetraining File Type | . A 52-week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. Specific period. No expectations - just work hard. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Pace (Race Paces) Intensity: Discussed above. Significant cross-training and weights: high volumes of sets and reps and lower weights. From what I understand they share many of the same training principles. 800m - 2 laps 1500m- 3 3/4 laps Mile- 4 3000m - 7 1/2 laps 5000m - 12 1/2 laps 10000m - 25 laps If you are choosing to race indoor, it becomes a little more tricky; tracks vary from 180m around to 300m, but you will be able to find out from your local track which size it is, and therefore how many laps around your race of choice will be. I also tried to make it into a system of full year training with progression from least specific training to most spesific training. 5x(2400) rest= 2 min rep rest and 4 min set rest (4000m) The key is to focus on your strengths in training. I have a lot more workouts, but I wont print them because everyone is going to copy them without understanding the hows-and-whys you do a particular workout. Plyometric training. Intense, but effective! That is somewhat faster than the anaerobic threshold. The focus is on improving endurance and speed in this period with limited lactic buildup. The 1:56 / 2:13 (boys / girls) times in high school are no longer adequate to excel at the next level. (95%-105% of race pace). 50 min easy or rest 5/10k pace My view is that the longer runs of less than 1 hour is best used for regeneration purposes and not by trying to build anything with these runs. All the way up to an entire season. Increase number of intervals Rest, with the rehearsed warms ups, then a 1500m run, followed by television interviews and warm downs. 5x1000m 2 min rec. This person can win the 800m at the collegiate level. We have provided enough information for an average person to develop their skills to excel in the 800. 2 min rest +general strength/core (3k pace) Special period. 3. 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. 12x100m sprints flat+leg strength (400m pace) Type III Athlete: Is the athlete mediocre at the 400m and 1500m, yet very good at the 800 meters? 3. I can mention that I have a bachelor in sports biology and also been training an athlete being stuck at 2.00 on the 800m for several years to running 1.57 after a few months of coaching. 8 min set rec. 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) We offer an individual service, no two athletes are the same. Mary Moraa (Kenya) won the women's 800 meters using the strangest tactics any of us had ever seen. Progresses to 8x400m 60 sec rec. The concept is more important to me. These paces are used in training to build speed endurance. 2 min rest. Day 2: Fartlek Run. 8. The weight room is more of a factor than when the athlete was in HS. Strength, power, and conditioning workouts. The 800m and 1500m are tough races because it is too long for a straight out sprint, but way too short to run at a comfortable speed. This training is the aerobic support for the medium and short intervals. The 1500m has unique strength and speed demands. Because wheelchair racers have similar speeds throughout their competitive distances, it is possible that wheelchair athletics will become more popular in the future. The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. 1 x 600m at 800m race pace, then add on some 200s. 3. I'd do intervals of anything from 30 seconds up to three minutes. 8x200m 90 sec rec. This is during the fundamental period. 50 min easy jog 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. 50 min easy jog or rest On Wednesdays she starts with a short run of about half an hour, then an easy run in the afternoon / evening. 8 min set rec. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. This guide will be more practical. Ill also refer to this idea as Training Density (my term). If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season. If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. For more information, please view all of our programs below. A new HS runner should allow at least two seasons of work to get to these volumes. 7: Plyometrics+8x100m fast strides. i am 19 years old and i am running 1600 meter but i want to make the endurance. Gradually increase the amount of running, and build you fitness. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Progresses to 8x200m with 90 sec rec. <br><br>As someone who is incredibly passionate about sports, marketing, and personal development; I am pursuing a career with a team that shares a similar mission, vision, and goals as myself. High School Runners: Just because you are the fastest 400m, 200m, or 1500m runner at your school does not mean you are fast. Look at the rankings on Milesplit or TFRRS.org to see your ranking in the 400 or 1500. Cookie. Progresses to 7x600m. Speed Endurance Phase 3. 4: 2600+2600+2600 rest= 3 and 6 (3600m) We work with age-group Ironman podium athletes and national level triathletes of all ages. If you want a long running career, try to avoid asphalt. Fundamental period: Specific training (speak to an athletics coach) is more important than the type of protein. The 400m/800m type will benefit more from higher intensity in training and lower mileage. 8-10x150m. Athletes train hard. The specific sessions (short and medium length intervals, 200-600m) in this period should be run at a pace of 95%-105% of your current race pace. The most common events in track and field include sprints (such as the 100m and 200m), middle-distance races (such as the 800m and 1500m), long-distance races (such as the 5000m and 10,000m), hurdles, and relays. Try to diminish any weak points you have. Hills sprints are very beneficial for all type of runners. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. Important to know before you start training: There are in my opinion 3 types of 800m runners. 4-6 Weeks . Medium paced long runs: Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. The training advice in this guide will be more suited for 400m/800m type and the pure 800m type. 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. 7x600m. Day 3: 6 to 8 x 800m 3000m pace. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. rest= 2+3+4 r 6 (2400m) 9: 7x600m. That means in the season you will have to add specific training sessions, but you must still use some sessions from you base training also during this period. This is likely why some runners excel when they change training programs or coaches. 1. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. 1500 / 1600 Meter Training Plans The Metric Mile, 1500 meters, Mile, 1600, or 1609: The distance means different things to different people. 50 min easy jog The coach should be pragmatic in the coaching of athlete, not dogmatic! 2. 4. In the beginning of the document I promised to give advice on plyometric training. 8 x 800s, 6 x 1000s are examples with 1:1 rest. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. Repeat the cycle with progression on the interval sessions. In this program you will get: 32 weeks of high quality training for the 800m event. 400m. A coach will also set a diet. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. Tempo runs aka threshold runs: (medium long intervals, basic mileage, strength training, plyometrics). Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. Add some bodyweight exercises at the end of workouts, about 3 times per week. 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. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. The athlete should not leave the session miserable. The total session lasts about half an hour. And the total volume of interval work is reduced compared to the fundamental and special period. We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. Think about the three questions above. In 2008 she was ranked fourth in the world for the 1500m. Typical training week in the introductive period: 1: 50 min easy jog Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. Over 90% of the top 800m runners also have great times in the 1500m as compared to 800m runners only having less than 10% of the top times in the 400. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) 4. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. Examples on how you can progress the long aerobic intervals during the special period: 1: 51000/5x1200m at increasing speed per rep and per 400/rest 2+3+4+5 (5000-6000m) 2.Use different paces in your training program. Recovery is recovery. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. 2 min rec For that reason, biomechanics of cycling has grown as a research field with many publications Hill running can serve many purposes. Progresses to 3x600m with 10 min rec. 3x600m 12 min rec. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. 10: 50 min easy jog . A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD. It . These are low mental stress races for the athlete. https://www.youtube.com/watch?v=0xbs-aWxyLk, IFAC 2022: The Return of In-Person Conferences (with Virtual option), Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23], Pressure in Sports Reflections from Tokyo 2020 Olympics. The athlete should be winded aerobically, but not destroyed. 2: 3600+2600+2600 rest= 2 and 4 (4200m) (400-800m pace) Start with VO2Max #1, then read #2, then read #3. (4-6 months) Running the intervals faster, but with longer recovery and reduced total volume. Thats it. 40 min easy I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups. 50 min easy. On race day, add some more medium-quality 150s, 200s, or 300s after your race. The intervals should be performed mostly in intensity zone 4-5. Progresses to 8x600m. 3. David Weir has won the London Marathon four times, but he also won Olympic medals in the 100m, 200m, 400m, 800m, 1500m, and 5000m wheelchair events. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. So in a training cycle of 7-14 days you must train to improve all these qualities. + general strength/core (800m pace) I solve gnarly problems and build cool things in the Product space. Coach Urban's motto: Champions are everywhere, 5:10x300m. I like to be a bit more aware of this aspect of training and I like the athlete to train at these paces within a training cycle of 7-14 days. All the way up to an entire season. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. In college, the athlete does not fit in perfectly with the speed or endurance folks, but he / she will excel in the 800m and find their niche on the team. 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. 3 x 500 @ 800m race pace, with 8 minute rest, would be a very tough workout. Strength training: So I have some theoretical and practical knowledge. 400m/800m Training: Hills vs. Wt. Introductive period: Progresses to 5x1000m 90 sec rec. I have to mention that english is not my native language, so I might be not be using the correct phrases or grammar at times. 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. You will begin to do some stuff like 3 x 300 very fast. An athletic basketball small forward or guard, or a high speed wide receiver come to mind. Progresses to 6x500m 90 sec rec. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. Medium long aerobic intervals (400-600m) 1. To run a good 800m you need both speed and endurance. So that means if you are currently a 2.00 800m runner you should run at paces of percentage of you current 800m speed (15.00 sec per 100m) not by using paces for a 1.50 800m (13.75s) even if that is your long-term goal. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. It is important for us to grasp which energy system contributes to the success of the event we are training for. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. Upload completed workouts from your favorite tracking app or device. 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. Examples on how you can progress the short aerobic intervals during the special period: 1. 3x600m @ 95% of RP with 10 min rec. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. 6. 3. Thee lasticity and strength of your legs will be trained in a specific way when running hills. If you do the 800 in 2:20, take 2:20 break etc. 2x(3x300m) 3 min rec. Hi Harjot, focus on a well balanced and nutritious diet cut out all junk food. Progression comes not from increasing the speed but increasing number of repeats or decreasing the rest to increase the ability to run fast with high accumulation of lactate. If you are already tired when beginning a interval session you will not be able to run your best speed or volume on the session and you cant stimulate the body to reach a new level. 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. Tuesday: PM: 3km Warm Up, drills and strides, 1200, 800, 400, 5x200m. 3 workouts a week on the track is sufficient. Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, August 4, 2015 by Jimson Lee Leave a Comment. Weeks 3-9: 7 weeks of general fitness and mileage. As a general rule this should be your training paces: *Easy regeneration running (Slower than 50% of 800m pace) 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. Up to today, Greg is still mentored by some of the top coaches in the world. This is because you can never let any quality become worse than before and expect to run optimal. 3. Seb ran 4 of the 5 paces all year, dropping only the 3km pace in winter. This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. 800m/1500m runner seems to respond better to this training. Entdecke Siegerlaufen: Erfolgreiches 800m und 1500m Rennen und Training von Peter Coe in groer Auswahl Vergleichen Angebote und Preise Online kaufen bei eBay Kostenlose Lieferung fr viele Artikel! If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season, but 45 miles can be a lot for some younger people to handle. 6. 2 min rest. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) 1. In my 100m/200m sprint training program, you will learn how to reach your potential with proven track workouts and strength training workouts that are designed . 5. Start at 5K pace and gradually get down to 3K pace work by Week 19. This athlete is likely playing another sport that basically reaches similar mileage during practice and games (he / she is not running another 18 miles per week outside of practice). All Rights Reserved. 5x1000m. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Although you do not need to train as hard as them to get in good shape, if you are striving to be in excellent shape then you certainly need to be prepared to put the hours in with running, gym work and strict nutrition. 1 week ago Training Program. 8. Its time to sharpen your strengths and prepare for the pain of racing. We can measure intensity by the pace of the run, heartbeats per minute, lactic acid present in the blood, or rated / relative perceived effort. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) The Type II runner will likely benefit during this period. 4x300x 2 sets. Another speed session may be 12 x 200 w/ 2:00 rest. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. 7x600m 2 min recovery. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. The person with exceptional 400m or 200m ability will train to capitalize on his / her speed and to develop just enough endurance / stamina to make it through the race. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. 6x800m 2 min recovery. Sunday is rest or active recovery or Yoga. That WR pace is equivalent to 61.3 per 400m. Advert. 8. 4 days before the competition I advice to just do 8x150m at slightly faster speed than race pace and with 3 minutes recovery. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. During the specific period its common with 2 easy days between the hard sessions rather than 1 day. Quickly view upcoming workouts in the TrainingPeaks app. Speed: 8x150m rest= 3 min (1500m) They have maybe been a former long sprinter or long distance runner and believe that their type of training is the best and make all their athlete follow the same training regime regardless of the type of runner. 2. Strength training should be running specific and be done with a fast explosive execution. That's around 150m-800m repeats. For more information about that dvd you can click here. Intervals is trained at different paces and length. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: Kampf's incredible consistency in training and racing is what will likely set her up well . In addition, 800-m runners perform more strength, power and plyometric training than 1500-m runners. It eradicates the need for big mileage" - Peter Coe. The Type I runner likely knows if the Tempo or VO2 work is best for them - hang onto the workout of choice and cut the other more quickly. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. 85% of RP =15.63/0.85=18.39 sec per 100m Save the energy for the hard track workouts. So this means that to perform optimally you need to have these qualities present in you training program and you need to always try to improve or maintain them: long endurance, short endurance, speed, strength training and plyometric training. Progresses to 3x500m with 5 min rec. Won various awards in long distance running (800m and 1500m) at District Level, Lawn Tennis and Swimming 2007 Science Olympiads (National) The paces are not difficult until you try to sustain them for 50-120 minutes. Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. Core training 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). Last 2-3 days before competition should always be easy training so that you are ready for your best performance. All vital components of event training are included from fitness testing, mental conditioning, and multi-pace training to post-event analysis. No amount of perfect training can make you a world champion if you dont have the talent and no amount of talent can make you a world champion without correct and consistent training. Progression is from speed power to maximum speed to resistance of speed. There are also former World Record holders who added a competitive marathon to their training regimen in season! You are getting after workouts like the Metric Mile Test for Sprinters: 5 x 300 on the track with 15 minute recovery, add all your times together for your Sprinters Mile Time. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. Fundamental period: and 1500/300m speed. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. Plan for your event in the TrainingPeaks calendar. 2x(5300) rest=1+2+3+4 and 6 (3000m) Incorporate some kind of hill running at least 1 time per week during base training. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) Progresses to 6x1000m 2 min rec. Progresses to 5x1200m 2 min rec. 5. 2. I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. 2x(3x300m) 3 min rec. On Tuesdays she goes for an easy recovery run in the morning, followed by a track session in the afternoon. Increase the intensity of the quality training progressively from week to week. Increase the length of repeats, running at the same pace. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Plenty of rest. In the regeneration period you can include very short hills of duration of no more than 8 seconds to build power and elasticity in your legs. 7. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January.

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