3x400m 5 min rec. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. Good luck! 14: Plyometrics+10x100m fast strides on grass (400/800m pace) Here it is, my 800m to 1500m training program. The 400m/800m type is the person that has a very fast 400m pb, a good 800m pb, and a somewhat poor 1500m pb compared to the level at the 400m and 800m pb. Specific period: Weeks 20-26: 7 Weeks of Championship / Tour type meets. Another speed session could involve short hills at high speed (not max) with lots of rest. and 1500/300m speed. Its time to sharpen your strengths and prepare for the pain of racing. 7: Plyometrics+8x100m fast strides. 2. 2. 50 min easy jog 7. 8x150m sprints flat (1500m). An athletic basketball small forward or guard, or a high speed wide receiver come to mind. Create a free website or blog at WordPress.com. This is done after an easy run. These exercises are of high importance if you want to stay injury free. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. 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. 2x(5300) rest=1+2+3+4 and 6 (3000m) Great balance of sprint training and strength training for building a base specific for sprinting performance. Explore Your Weakness: Make sure you dont miscalculate your strengths or weaknesses without committing about two full seasons (6 months each) of working on your abilities. 13. However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. A new HS runner should allow several months of work to get to these volumes. Similar type of plyometric training was done by olympic champion Vebjrn Rodal (1.42 on 800m). Later in the training these 2 bases are getting more connected. 3. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. That means focus on sessions at 95-105% of your race pace for your racing distanse. 5x1000m. 1. It is a great event! 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) 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. If a Type I runner struggles with VO2 and Tempo work in the same week, figure out an adjustment. We work with age-group Ironman podium athletes and national level triathletes of all ages. Before You Start 2 min rest. These paces are used in training to build speed endurance. Be fresh mentally and physically for the hard days. 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. 6. (95%-105% of race pace). AS A SOPHOMORE (2022) Competed in four meets for the Mocs top individual finish was 18 th in the 800m at the Tampa Distance Classic finished 19 th and 17 th, respectively, in the 800m and 1500m at the Sunshine State Meet posted a PR in the 1500m with a time of 4:15.53 at the Sunshine State Meet and set a PR in the 800m of 2:06.32 at the UCF Knights Invite. It's based offGreg's theory and philosophy and for the first time, he's opening up an opportunity to dig deep into some of exercises, training parameters, and the type of environment he use to build champions. 1. The Type II 800m runner, however, will find great benefit from these workouts. I include warm-up routines as mileage. 800m/1500m runner seems to respond better to this training. 8x200m 90 sec rec. Here is how we assign and define strides. 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. Progresses to 8x200m with 90 sec rec. Short aerobic intervals with short recovery: 80-90% of 800m pace Repeat cycle with progression on intervals. 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. This training is the aerobic support for the medium and short intervals. General running training for these distances should include: * Some easy running, although it is a lot less important than for the longer distances. Easy to moderate continuous runs : 2. 1. Progresses to 10x200m with 2 min rec. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) (approx 1500m pace). 105% of RP=14.89s per 100m. Use short hills to build strength while you are building up your endurance. This person can win the 800m at the collegiate level. The resistant type has a slower 400m pb and should focus more on their strengths, that is aerobic endurance and ability to run higher milage at lower intensity. We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. 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. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). Training Programs Sneak Peek Video My 400m and 800m training programs are versatile and can be used for more than a means to get you your fastest 400m and/or 800m time in 12-20 weeks. Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. Incorporate some kind of hill running at least 1 time per week during base training. The legs should have the muscles to handle the work - tired, but not destroyed. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. In February, I travelled to Braga, Portugal, and I was successful in winning the W55 category in the 800m, 1500m, and 3000m, at the European Indoor Master Championships. With speed faster than 105% of race pace, you should instead do on the long sprint session (150 meters) The speed sessions during this period is progressed by trying to reduce the recovery between the reps, making you better to run efficient at a high-speed with high accumulation of lactate. It was an extraordinary race. You will begin to do some stuff like 3 x 300 very fast. 2. 2. Increasing number of intervals: The benefits of being aware of your training paces in a training cycle is that you will cover all the paces for building both speed and endurance. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) It always varies, but generally follows a routine like this: Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. 9. The 50% - 44% - 6% split seems reasonable to me. At the end of this period you should have reached the mileage that you will have in your training during the fundamental period. 3. 5. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. 8: 3600 rest=4+6+8+2300 rest=3 (2400m), Progression is from aerobic power to maximum aerobic power to specific resistance with increasing speed. You need some mileage, both recovery miles and aerobic miles. 5x1000m 2 min rec. Track sessions often involve interval training. It is a difficult pace to train at because it can burn the athlete up quickly. Get feedback, stay on top of your training and perform at your best. These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves Rest On Tuesdays she goes for an easy recovery run in the morning, followed by a track session in the afternoon. A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. Now you are gradually backing down from the VO2 work and Tempo work. 8x400m 90 sec rec. Here you will find articles and advice on getting fit, weight training, diet and nutrition, all of which can aid weight loss. 400m pace. Required fields are marked *. (400-800m pace) Introductive period. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) And you can never lose your endurance, even during the specific period if you want to run your best performance. This is because a sudden increase in milage will greatly increase the risk of injuries. Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. Many of Renato Canovas long distance athletes do this type of training year round. assessment into practice to help sport leaders plan athletic development across the life span or design detailed programs for a particular group, including those with physical and cognitive disabilities. However for middle distance runners I think during the regeneration period that short hills should be included as introduction to the longer hill sprints and also use them to build spesific running leg strength. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. 50 min easy. Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes, Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture, Tony Holler's "Feed the Cats" Complete Sprint Training Program, Bud Winter & Arthur Lydiard MP3 [Download only], Tempo Training Differences for Sprinters and Distance Runners, 400/800 Meter Training Workouts The Beakdown. Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - coachjayjohnson@gmail.com . 3x400m 5 min rec (95%-105% of race pace) 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. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. 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 reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because its not the most specific endurance training for 800m runners. You are not looking for massive acid build-up during this part of the season. This person probably has ZERO interest in racing the 1500 meters. The weight room may be used, but is not a focal point - the athlete makes up for a lack of weight training with the extra mileage. 5. 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. Thee lasticity and strength of your legs will be trained in a specific way when running hills. Energy Source 400m 800m 1500m 5000m 10000m Mar. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) Speed Endurance Phase 3. But you will have shorter restitution time after the session and more energy for the speed sessions. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. This is likely why some runners excel when they change training programs or coaches. 3x400m 5 min rec. Back off trying to develop your weakness at this point. So I have some theoretical and practical knowledge. November 10, 2022. Another speed session may be 12 x 200 w/ 2:00 rest. Monday: PM: 6km Easy, 7x80m hill sprints, strength. Start with Lactate Threshold #1, then read #2, then read #3. 4. Basically, you are getting some tough long sprint workouts to get the athlete used to the pain of the 800m. *Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace) Sources. Weight training is intense and important during this phase. 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. Most of you interval training should be at a controlled pace, where you are running within your own limits. Increase rest if the athlete is miserable. Track your performance with robust data tracking and detailed graphs. You need to do the correct training for your type. Most active athletes naturally have a range of paces in their training cycle. 1 x 600m at 800m race pace, then add on some 200s. 7: 5600 rest=4+5+6+7 (3000m) 8. This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. . (2-4 weeks) Also competing were High School students Marz Kwa in the shot put, javelin and hammer throw, Oliver Thiessen in the 2000m, 3000m and steeplechase, Alejandro Fisher in the 1500m and javelin and Violet Owen in the 800m and 1500m. 1200 and 800 @ 1500 pace. * Some tempo running which will help to increase the lactate . "The 5K pace is golden. We have provided enough information for an average person to develop their skills to excel in the 800. Aerobic Threshold . Just like a car, if you increase the gas, but don`t change gear, your car will suffer. 85% of RP =15.63/0.85=18.39 sec per 100m 800m specialists may work these 1600m pace repeats in the off season with an extended rest, such as a weekly 8-12 x 200m at Mile pace, with a 2:30 rest. Summary of the fundamental period: This is a schedule for an athlete who would be aiming to run 2 min 34 secs (girl) and 2 min 27 secs (boy) for 800m and 5 min 28 (girl) and 4 min 59 (boy) for 1500m. 9. They are perfect for building the power and stride before you later train speed at the track. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Increasing the length of the intervals: 12: 50 min easy jog/alternative training Summary of the training in the different periods: Regeneration period: Pure speed is not a problem for running a fast 800m. So first you need to figure out what type of 800m runner you are and then train accordingly. Fun facts: I've been a part of 25+ Theater productions, speak 4.5 languages (find out what the 0.5 is), and have lived . As we unpack the complexities of the event throughout this page you will begin to understand why it is such an endearing and difficult event. Research Special Endurance workouts and come up with a plan. 5. Anaerobic Alactic - no oxygen, effective for about 8 seconds. 10.8x200m @ 100% of race pace. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) 10: 50 min easy jog Saturday is competition day. 8 min set rec. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. 4. The middle distance races - 800m and 1500m are very demanding because they require the athlete to be primed aerobically and anaerobically at the same time. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. 3. The 1:56 / 2:13 (boys / girls) times in high school are no longer adequate to excel at the next level. General Prep . Progresses to 2x(3x300m) 2 min 30 sec rec. Running the intervals faster, but with longer recovery and reduced total volume. 8 min set rec. 7. I will now explain the different training periods and the different type of training you should do in each period. from Coventry University. Full speed. Positive Check -in for the 800m and 1500m freestyle All swimmers participating in the 1500m freestyle on Friday May 26, 2023 must check-in prior to . To run a good 800m you need both speed and endurance. 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. Important to know before you start training: There are in my opinion 3 types of 800m runners. Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. 1015 sec hill sprints. 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. The goal in this period is NOT to try to run faster on you intervals, but rather increase the number of intervals, increase the length of intervals or reduce recovery as you get fitter.
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