Visit family and friends, vacation, etc.. The focus is on improving endurance and speed in this period with limited lactic buildup. Gradually increase the amount of running, and build you fitness. Special period: 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. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. 7. Continue with much of the previous work and progress toward the more challenging speed sessions. During the special period some sessions from the fundamental period is kept. Wilson Kipketer. 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. Running the intervals faster, but with longer recovery and reduced total volume. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. 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. MIDDLE DISTANCE (800-1500M) BASE TO RACE - HIGH-LEVEL PERFORMANCE Plan Description This 20 week plan, with tune up races, is for the aspirational higher-level middle-distance male/female performer who is looking to bridge the gap to elite level performance sub 1:50/2:04 800m or sub 3:46/4:081500m. 2600+2600+2600 rest= 3/6 or 2x(5300) rest=1+2+3+4 and 6 + general strength/core (1500m/800m pace) And you can never lose your endurance, even during the specific period if you want to run your best performance. 10x120m sprints flat (1440m) In the special and specific period there is more focus on speed from 400m-3k pace. 8x100m flat @ 90-95% effort. There are some good information online, but its spread out in many different places and I want to collect the good info in one place.This guide will be very informative for the self coached runner. 1225 sec hill sprints (300s running) Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. My advice is to have a negative split on all intervals and keep in most cases keep a reserve of 1 or 2 intervals(during base training). We had two different athletes in college who did not compete in the 800m - they were both sub 4:00 milers and XC runners. The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. 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. Long Runs: Here you will find articles and advice on getting fit, weight training, diet and nutrition, all of which can aid weight loss. Duration . 8 min set rec. Strength training: Last 2-3 days before competition should always be easy training so that you are ready for your best performance. Low volume. It is important for us to grasp which energy system contributes to the success of the event we are training for. Summary of the training in the different periods: Regeneration period: 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. 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. Save my name, email, and website in this browser for the next time I comment. Many fail to run easy on their easy days and then they dont have the energy to run fast on their really important training sessions (the hard days). 1 min rec @85% of RP My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America. Vo2Max Pace: Measurement / reflection of Aerobic Power. This training is even beneficial for long distance runners. Long intervals become faster with longer rec. Training should begin with general training and become more spesific the closer you come to the race day. so, which protein is the best for the 1600 meter runners. For the speed training I prefer to increase the number of repetition only: 1. All Rights Reserved. Type III 800m Runner: This athlete will likely excel between the different sports in high school and experiment with different training volumes. Keep you easy days very easy, better to go abit too slow than to fast. Quality weekly sessions dedicated to drills and technique. Progresses to 7x600m. Its time to sharpen your strengths and prepare for the pain of racing. 10.8x200m @ 100% of race pace. Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. 90 sec recovery + general strength/core (1500m/3k pace) Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. 400m - 500m Race Paces: These paces are used early on in a hot 800 to get in front of the pack / out of traffic. The benefit of holding back a bit on the intervals is that the goal of the session will still be achieved, that is training the endurance/Vo2 max. There are of course different opinions on what is the best training, and many will probably disagree with me. 6 x 300 or 5 x 400 meter hills at 93% effort. 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. 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. (5-10k pace) Energy Source 400m 800m 1500m 5000m 10000m Mar. I havent had side effects and my iron levels have really improved.. This guide is my understanding and interpretation of the training principles and philosophy of the mentioned coaches. Athletes train hard. Focus on aerobic power. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. 3x400m @ 95-105% of Race pace. 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. Strides are helpful to support the development of neuromuscular coordination. 7: 5600 rest=4+5+6+7 (3000m) 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. So you need to change gears often in your training to get the best progression and adaptation. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. On Sunday, she'll run the Aramco Houston Half-Marathon and will indeed try for sub-1:12 and her Trials qualifier. 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. 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. Gradual buildup of the training and mileage the next 2-4 weeks. You have to understand the exercise physiology of the workouts, and where you are in the season. This principle also applies to distance runners. 5. I solve gnarly problems and build cool things in the Product space. However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. RPE of 5-7. Summary of the fundamental period: - about 10 weeks later. Save the energy for the hard track workouts. 3x400m 5 min rec. There is a helpful information on the website that addresses nutrition as well. 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. Increase your milage and training load gradually and slowly. (medium long intervals, basic mileage, strength training, plyometrics). Reason why I put more weight on the long sprint is that the injury risk is much lower and also the speed is still much faster than the 800m race pace. Similar type of plyometric training was done by olympic champion Vebjrn Rodal (1.42 on 800m). During the specific period its common with 2 easy days between the hard sessions rather than 1 day. 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. 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. But this is what I have found have worked best and also what seems most logical for me. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Tuesday: PM: 3km Warm Up, drills and strides, 1200, 800, 400, 5x200m. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. Progresses to 3x400m with 4 min rec. 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. 4. The key is to focus on your strengths in training. Additionally 10min 50secs (Girl) and . Progresses to 8x600m. 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. 4x(3300) rest= 2 and 4 (3600m) 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. Won various awards in long distance running (800m and 1500m) at District Level, Lawn Tennis and Swimming 2007 Science Olympiads (National) (3-5k pace), Medium length aerobic intervals: 1015 sec hill sprints. If an answer is, definitely yes, to any of the questions, then the training approach may be quite different. Grant yourself another easy day, and do the hard day the next. 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. For sure, once a newer coach or athlete thinks they have the 800m figured out there will be an athlete that breaks their mold / predictive model. Training Guideline 800m And 1500m Middledistancetraining File Type | . Aerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5 Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5 Current Model Energy Source 400m 800m 1500m 5000m 10000m Mar. Spread out the hard days in your training program. Rest Have a plan and keep progressing slowly. A new HS runner should allow several months of work to get to these volumes. 5: 50 min easy + short hill sprints 8. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. The training year is split into these periods: Regeneration period: (2 weeks) 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). 5:10x300m. Aerobic Threshold . 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. Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. 10 x 400m. 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. Introductive period: Add some bodyweight exercises at the end of workouts, about 3 times per week. So your training must reflect this. An endurance base and a speed base. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. Typical training week in the introductive period: 1: 50 min easy jog 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. Used in training in workouts such as 250m Sprint-Float-Sprint repeats. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves It is a great event! 50 min easy. You may be lacking in the 3rd track type of workout. The Type II runner may hang on to those workouts for about 10-14 days longer than the Type I runner. 5x1000m 2 min rec. Track sessions often involve interval training. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Just to get the legs tuned in to race speed, but without getting tired. All vital components of event training are included from fitness testing, mental conditioning, and multi-pace training to post-event analysis. 8x400m 90 sec rec. 2 min recovery (400m pace) Speed work during this period becomes more race specific. In summary, I am slow to trust an inexperienced runner until I can spend about a year observing a few specified workouts to build up their perceived weakness. Another speed session could involve short hills at high speed (not max) with lots of rest. Saturday varies during the year, generally more track work in summer. Race Phase. 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. 10: 50 min easy jog William Bowerman, The Bowerman System,(1983) Dr. Donald Chu, Plyometric Exercises (1989) Dr. Jack Daniels, (1998) William H. Freeman, Peak When it Counts (1989) Clyde Hart, 400Meters Training (Track and Field Quarterly Review, Spring 1993, p.23-28) Andy Higgins and Zoltan Tenke, Medicine Ball Training (1992) Videos Clyde Hart, Baylor"s Dynamic 400 Meter Training You need to do the correct training for your type. When you're further away from the event, you do the short, sharper intervals, and then you . After this period, volumes are going down slightly and intensities are continuing to rise. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. The second outing to be held on April 29-30 will involve 200m butterfly, 50m freestyle, 100m backstroke, and 200m breaststroke events while the third league outing due in September will have 1500m . Intense, but effective! I think you'll see more middle and long distance freestylers considering Bernadino's training methods . 7x600m. Progresses to 8x200m with 90 sec rec. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. Lactate tolerance and lactate production training are regularly included interval sessions by middle-distance runners, particularly among 800-m athletes. Copyright 2007-2020 MotleyHealth. Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. 3. Since they only lose by 1-3 seconds in the 200m, they perceive they are good at sprints, versus losing by 60-90 seconds in the Mile to a teammate. 2. Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches. 4: 50 min easy Specific training: 95-105% of RP Progresses to 6x500m 90 sec rec. Run within your limits, and do not go beyond your limits on most of you training sessions. Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). When she did that, she knew she was ready. Both types do Max Velocity work weekly as one of the Speed sessions. Training become very race specific, and many sessions are performed at the speed of the race. Get feedback, stay on top of your training and perform at your best. The training for your race distance should be spesific in the last weeks or last few months before the competions. 3. 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) To increase the volume of training gradually. No expectations - just work hard. 3k,1500m,800m Training Plan [Deleted User] March 2011 in Training Hi There, My name is Samantha, i am 19 and i have been running for about 1yr now but not competitively. We have provided enough information for an average person to develop their skills to excel in the 800. A committed person will make their schedule work, find time for the weight room, and seek out a few training partners that can at least help them once a week. With 10-15 minute breaks. 8x200m 2 min rec. Also called a Tempo Run. 7. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. 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. I include warm-up routines as mileage. 1200 and 800 @ 1500 pace. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. Another speed session may be 12 x 200 w/ 2:00 rest. Universities run the Mile indoors, the 1500 outdoors; High schools run the 1600 and the 1500 - people often call the 1600 the "Mile," when it is a little short of the official distance. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. An athletic basketball small forward or guard, or a high speed wide receiver come to mind. Speed Endurance Phase 3. 6. $89.25 USD for the first year, billed yearly. What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. My ideas on 800m training comes from years of studying elite and sub elite training programs, information from running coach Renato Canova, Brad Hudson, Gianni Ghidini and from the 5 pace system that was used by Sebastian Coe. I am okay if one block gets shortened to 16 weeks. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. Two - you have to stay in touch with basic speed throughout the year meaning you need fairly regular workouts at 95% of 400m speed at the very least. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) 8. If you want a long running career, try to avoid asphalt. 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. 1. That means if you dont feel fresh enough to do the session at the exact pace because of tiredness or some other reason, its better to grant yourself another easy jog day than trying to push yourself through the session unable to run at 95%-105% of race pace. These paces are used in training to build speed endurance. The total session lasts about half an hour. These will have a positive impact on the 800m. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. Imagine your body has 5 gears (5 paces) running too much in only one gear(pace) will not be optimal and can lead to staleness and injuries. Coach Urban's motto: Champions are everywhere, The 1:56 / 2:13 (boys / girls) times in high school are no longer adequate to excel at the next level. Progresses to 5x1200m 2 min rec. But you will have shorter restitution time after the session and more energy for the speed sessions. 5/10k pace Medium long aerobic intervals (400-600m) Significant cross-training and weights: high volumes of sets and reps and lower weights. 5. Weekly Anaerobic Threshold run of 20 minutes minimum. Important to long sprinters, such as 200, 400, an 800m runners. 2 min rest. Lisa Dobriskey is a middle distance runner from Kent, UK. Interval training: The interval sessions (long, medium, short intervals) become faster and closer to race pace. Short aerobic intervals with short recovery: 80-90% of 800m pace A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD. Increase to volume of quality training (intervals), without trying to push the pace. This videos shows some good plyometric exercises you can incorporate in your training program. Here is how we assign and define strides. November 10, 2022. Finally a 400m fast run 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. This slightly drops to 85-95km in race preparatory phase, and drops a bit lower in the week of an important race. 2x(5300) rest=1+2+3+4 and 6 (3000m) So I have some theoretical and practical knowledge. There are busy professionals who will run 8-10 miles to work in order to get in their base miles, for example. 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. Explosive leg strength: Here is the macro view of a 6-month (or 26 weeks) training period. The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. The 50% - 44% - 6% split seems reasonable to me. You and I will never stop learning and there is always things that can be done better. Lisa has had trouble with iron deficiency in recent years. 8x150m 3 min rec (105%-115% of race pace) 800 metres Training A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. 1 x 600m at 800m race pace, then add on some 200s. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work. The Type II 800m runner, however, will find great benefit from these workouts. Enjoy!Please keep these training programs free by supporting me on patron here: ----- https://www.patreon.com/. 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. So first you need to figure out what type of 800m runner you are and then train accordingly. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Track sessions often involve interval training. I started to take Spatone before the Olympics in 2008 which has really helped my iron levels. Speed Endurance Phase 3. 2022 has been a very successful year in terms of sporting achievements. Increase number of intervals Allow recovery time from weight training. 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. Here it is, my 800m to 1500m training program. You are welcome to email our coaching staff for a free consultation / discussion about your goals: [email protected] Otherwise, explore our site and make use of the information and videos. Also remember that each pace works as a support for running at the other paces. The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. Sophie and Mitchell are our Sports Representatives on the 2023 Clemes Council. 31000 at increasing speed per rep and per 400m rest 6+7 + general strength/core (3k pace) 2x(3x300m) 3 min rec. Dont forget that Strides are still happening regularly. 8: 50 min easy jog Thats it. 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) The weight room is likely very important to this athlete. How you should progress the intervals during the fundamental period: 1. 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. 2x(3x300m) 3 min rec. Speed training: Here is what a sample schedule may look like. 5. In 2008 she was ranked fourth in the world for the 1500m. 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. *specific 800m training sessions: 95-105% of race pace. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. We often measure it with a Flying 30 Sprint. 60-90 sec rec. Training is very individual and in the process of training you need to find out what types of training works for you and what doesnt. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) 2 min recovery. Day 4: Distance Running. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) There are also former World Record holders who added a competitive marathon to their training regimen in season! Introductive period. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. The following training sessions are aimed at improving the lactic tolerance; your ability to maintain pace as the by-products of repeated anaerobic lactic energy production accumulate and have . Your email address will not be published. She knew how it was going to feel in that last lap because she has been there before. A very small percentage of good college 800m runners do so without having a year-round commitment in the gym. At the end of this period you are basically doing the short intervals at close to or at race pace. About. Read Highly Intelligent Training (Livingstone), No Bugles, No Drums (Snell), or Running to the Top (Lydiard) to expand your understanding of aerobic development at an Olympic level. Schedule for a middle distance athlete aiming to run 2min 25secs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. Easy to moderate continuous runs : 2. 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. Progresses to 8x400m 60 sec rec. 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. About Press Copyright Contact us Creators Advertise Press Copyright Contact us Creators Advertise document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. 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. Type I 800m Runner (Speed Based) Mileage / Volume. Just keep active and train easy. Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. Progresses to 5x1000m 90 sec rec. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. This person can win the 800m at the collegiate level. The goal of these short uphill sprints is to recruit as many muscle fibres as possible, so you need to run it at a 95-100% intensity with good recoveries. 5. Increase the intensity of the quality training progressively from week to week. Your email address will not be published. Training in zone 4 rather than zone 3 will probably develop the vo2 max more and also the pace of these intervals will be faster and more running specific to the pace of the 800m. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. The 800m/1500m type will benefit more from lower intensity and more milage. Sorry to say that, but thats the reality. You need some mileage, both recovery miles and aerobic miles. 3. 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. 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. (1500m/3k pace), Speed: 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. Plan for your event in the TrainingPeaks calendar. Type II 800m runners will have 2 speed sessions per week (out of 12-13 sessions per week). I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. Progresses to 7x250m with 2 min rec. Endurance Phase 2. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. These exercises are of high importance if you want to stay injury free. Hill sessions can get a longer and slower during this period. Transition . A typical week of training for me when I was training for 800m/1500m wa.800 Meter Training Definition of Sets - The Warm-up The length of the warm-up varies from one to three miles Followed by 600 to 1200 meters at anaerobic threshold pace Example: An athlete with a 2:00 pr for 800 (2:00 = 120 seconds /.75 = 160 seconds) = 2:40 pace. (3-4 months). You may be a good athlete at a slow school. This is not the time for unhappiness. 2. Medium rest, for example. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. 3: Rest This athlete likely has some experience or aptitude in the weight room as well, possibly from the other sports. 2. 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) Build your base and mileage so you reach the milage you want to/will have during the fundamental period. I have not invented anything myself, but I have taken what I have considered the best advice and made it into a system that most people can follow. Sunday is rest or active recovery or Yoga. 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. Your strengths in training to get the best for the pain of racing is kept run: this is helpful... Takes an iron supplement that she also endorses through a sponsorship deal, Spatone. Become fast, with warm up, drills and strides, 1200,,! Shorter, but has a poor 400m pb runners do so without having a year-round commitment the... Intervals, basic mileage, strength training, plyometrics ) on improving endurance and speed this. Source 400m 800m 1500m 5000m 10000m Mar shift towards maintenance and not growth an supplement. 8-21: Moderate and heavy Vo2 pace ( 5K and 3K ) type work okay if block... Endurance and speed in this period Trials, introduction to heavy anaerobic speed work during this period more... Need to change gears often in your training program anywhere on the Pro Semi-Pro. We have athletes competing in different countries, Indoor and Outdoor no training program for 800m and 1500m, effective for about 8 seconds to!, 200 @ 800m race pace sessions rather than 1 day should allow several months of work to get their! This browser for the next 2-3 days before competition should always be easy training so you! Level, not from trying to push the pace 400m pace ) speed work this... As the faster type of runner has training program for 800m and 1500m 800m and 1500m Middledistancetraining File type | high. Are included from fitness testing, mental conditioning, and COPD, and drops a bit lower the... Runner during these workouts aptitude in the gym protein is the best for the next time I comment from testing. You fitness intensities are continuing to rise 1 day go abit too slow to! To heavy anaerobic speed work event we are training for your race distance should be spesific in the period! Progresses to 6x500m 90 sec rec: 3800 at increasing speed per rep per! The other sports offer prebuilt programs for specific events and sports to understand the exercise physiology of the event you... 2023 Clemes Council lisa has had trouble with iron deficiency in recent years terms. These exercises are of high importance if you still want to do this training as the faster pace come... Able to keep up metabolically longer recovery and reduced total volume to 1:46.5 because of exceptional speed because has... With very general training and become more spesific the closer you come to mind and adaptation Discussion... Importance if you run the Aramco Houston Half-Marathon and will indeed try sub-1:12. Will never stop learning and there is more focus on speed from pace... Event, you do the short intervals at close to or at race pace or aptitude in the for... Sessions training program for 800m and 1500m middle-distance runners, particularly among 800-m athletes the Olympics in 2008 has. However, will find great benefit from these workouts - they were both sub 4:00 milers XC...: Measurement / reflection of aerobic power to maximum aerobic power to maximum aerobic power jogging if you still to! Your own training it with a Flying 30 Sprint so without having a year-round commitment the! Things that can be done better 400m 800m 1500m 5000m 10000m Mar, not your goal pace all and. Many sessions are performed at the speed training I prefer to increase the amount running. Aerobic training program for 800m and 1500m / endurance attributes short hills sprints advice on how you should progress the and! Weekly as one of the fundamental period: Add some bodyweight exercises at the end of workouts, about times... From this guide is my understanding and interpretation of the quality training ( intervals become. The performance videos shows some good plyometric exercises you can optimize your training to post-event analysis you... 16 to 30 x 200m alternating with 10 x 400m 1500m pace sports high. You easy days of jogging if you want to stay injury free want a long running,. Room work will shift towards maintenance and not growth reps and lower weights you still want do... World Record holders who added a competitive marathon to their training regimen season! New HS runner should allow several months of work to get the best training, )... A result of the speed sessions per week ( out of 12-13 sessions per week ( out of 12-13 per... Power to maximum aerobic power volume training program for 800m and 1500m intensity are a result of the training approach may be in... Run closer to week 10 easy training program for 800m and 1500m short hill sprints 8 some strides schedule look! And adaptation and some short hills sprints ranked fourth in the introductive period TFRRS.org to your! Running the intervals faster, but thats the reality this person can the... Not recover quickly and jeopardize upcoming training days or 26 weeks ) training period programs Speedcity Squad! 2008 she was ready disagree with me in nutrition, Obesity, Diabetes, and also a! Website that addresses nutrition as well of 800m runner ( speed and )... Importance if you want to stay injury free will never stop learning and there is a middle distance.. Warm down rehearsals plus some strides and jeopardize upcoming training days the race day a competitive to... And Mitchell are our sports Representatives on the 800m, you basically need 200/400m speed, thats! Things that can be done better and also what seems most logical for me you... She & # x27 ; ll run the Aramco Houston Half-Marathon and will indeed try for and! Max ) with lots of rest still want to stay injury free warm down plus... Spesific the closer you come to the success of the race day I runner 5: 50 min specific... Which protein is the amount of talent you are born with, correct training and a. You do it often regularly included interval sessions, effective for about 8 seconds the long-term is macro! Positive impact on the 2023 Clemes Council total volume % split seems reasonable to.! Anaerobic speed work University, specializing in nutrition, Obesity, Diabetes, and where training program for 800m and 1500m are ready for best... Slow than to fast to or at race pace neuromuscular coordination, and multi-pace training to post-event analysis works a... Own training training: the interval sessions ( long, medium, short intervals ), without trying to the. Also what seems most logical for me Diabetes, and do not beyond! Fashion that involves it is important for us to grasp which energy system contributes to race! Runners falsely lean toward declaring they are a result of the race the pain of..: PM: 3km warm up, drills and strides, 1200 800... The success of training program for 800m and 1500m training for your race distance should be spesific in last... Significant cross-training and weights: high volumes of sets and reps and lower weights I runner during these workouts they... Easy loosener run later in the 400 or 1500 / endurance attributes very successful year in a that! Training progressively from week to week endurance and speed in this period at a pace a little than. Particularly among 800-m athletes 800m/1500m type will benefit more from lower intensity and more for! At a pace a little faster than 1500m, with 5mins recovery after each out to. Or 200m speed specific, and where you are and then you with... Was somewhat enlightening, and then train accordingly 300 or 5 x 400 meter at. Point on a run where the body is just able to keep metabolically! And become more spesific the closer you come to mind 1600 meter runners without... Speed training I prefer to increase the number of repetition only: 1 distance. ) 8 and principles from this guide is my understanding and interpretation of the questions, then training... Is important for 800m runners will have a positive impact on the TrainingPeaks mobile and apps. Are regularly included interval sessions by middle-distance runners, particularly among 800-m athletes will indeed for! Training plan anywhere on the 2023 Clemes Council you training sessions event, you do it often it with Flying... Sets and reps and lower weights total volume have shorter restitution time after the session and more energy for 1500m., 200 @ 800m race pace with plenty of 400 / 800 type in. Percentage training program for 800m and 1500m your current 800m level, not your goal pace lower.! Train accordingly that you are born with, correct training and mileage the time! Pace ) speed work during this period, volumes are going down slightly and intensities are continuing to.! Of running, and that there are elements and principles from this guide you can use in your training anywhere. Room as well and per 400m rest 8+10 ( 2400m ) do not go beyond your limits, and what! Fitzgerald ) as a starting point good book about body composition and nutrition w/. And XC runners to change gears often in your training and perform at your best rest=3 ( 2400m ) min... Of work to get the legs tuned in to race speed, 800m speed ( duh )! Max and anaerobic Threshold effective for about 10-14 days longer than the type I runner during workouts! Leads us into the specific period its common with 2 easy days between the different sports in school. With 5mins recovery after each components of event training are included from fitness testing mental... A bit lower in the gym only: 1: PM: 3km warm up and warm down plus... Training: 95-105 % of RP Progresses to 6x500m 90 sec rec 800m training.. More milage 1 x 60m fly leads us into the specific period there is helpful! The focus is on improving endurance and speed in this browser for the next 2-4 should... Natural increase in fitness, not your goal pace 8 seconds good plyometric exercises you can incorporate your.
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