One workout is "200/400 speed", one is @800m speed (pace training), and one is "1500/3000m speed" (overdistance) training. 3: Rest It is a range of work that most coaches dial in between an 8-15 minute race pace ability. 800 meter Training How Much Mileage should a Half-Miler Run? The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. Heavy anaerobic workouts and racing. 5x(2400) rest= 2 min rep rest and 4 min set rest (4000m) Quickly view upcoming workouts in the TrainingPeaks app. This person can win the 800m at the collegiate level. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) 8x100m flat @ 90-95% effort. All the way up to an entire season. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. At the end of the special period you have made a gradual progression from the special period to the specific period. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) Gradual buildup of the training and mileage the next 2-4 weeks. We often measure it with a Flying 30 Sprint. Coach Greg Smith developed these programs based off his knowledge he has used over the past decade, that helped him produced4 Olympians, Commonwealth Youth Gold Medalist, ParaOlympian Silver Medalist, Commonwealth Games Bronze Medalist, Youth Olympian, and countless National & State Champions. This is not the time for unhappiness. 3. 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 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. (Read my interview with Gary Reed), *NOTE: readTempo Training Differences for Sprinters and Distance Runners, Lets take a look atGenzebe Dibaba training leading up to her world record of 3:50.07. Then more emphasis on this type of training is more fruitful. The methods are not exact and not applicable to all runners. I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. November 10, 2022. Fundamental period: As you train, focus on keeping your body relaxed, especially the fingers, arms neck and face. Progresses to 3x500m with 5 min rec. 800m-Mile, Coaching, Track & Field, Training. 1. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. This is done after an easy run. ( 10k to 1500m pace) How you should progress the intervals during the fundamental period: 1. Example of sessions: Start at 5K pace and gradually get down to 3K pace work by Week 19. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. During the base training the goal is not to try to run faster on the intervals. 600m. Her personal best for the 1500m is 3:59.50 and for the 800 m is 2:00.14. 2.05 min = 125 sec. Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace. 2 min rest. 3x400m @ 100%-105% of race pace. This person can win the 800m at the collegiate level. as base work and to allow for a milder training. All Rights Reserved. Short aerobic intervals with short recovery: 80-90% of 800m pace If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. This can be a challenge for the 800m runners because its training can be very different for a fast type and resistant runner. Longer recovery is needed. Explosive leg strength: Type II 800m runners will have 2 speed sessions per week (out of 12-13 sessions per week). For the fast 800m runner their strength is speed and anaerobic endurance. . 7: Plyometrics+8x100m fast strides. 5 min rec. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. 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. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. 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) Track your weight, sleep, hours, fatigue and stress while you train. * Some tempo running which will help to increase the lactate . Recovery . 4:00 Rec between reps. 1000m. 3. rest= 2+3 and 5 (2700m) Hassan claimed her first global title in women's 1500m IAAF indoor Championships Portland 2016, she . 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. 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 is not to replace, but to add as Renato Canova says. 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. 2x(3x300m) 3 min rec. You also need to prepare your body to maintain proper running form. Full speed. Hills sprints are very beneficial for all type of runners. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. 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. You will begin to do some stuff like 3 x 300 very fast. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). Lisa has had trouble with iron deficiency in recent years. 5. Progresses to 6x1000m 2 min rec. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. 8 x 800s, 6 x 1000s are examples with 1:1 rest. That WR pace is equivalent to 61.3 per 400m. Specific period. The weekly Long Run may fall into this category. We have three EXCELLENT ARTICLES that address workouts at this pace. <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. The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an 800m athlete to build a good foundation for improving their anaerobic power. 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. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Save my name, email, and website in this browser for the next time I comment. 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. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. 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. Great news for the NC STATE program. Progresses to 2x(3x300m) 2 min 30 sec rec. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. 400 and 200 @ 800m pace. The focus is on improving endurance and speed in this period with limited lactic buildup. Also remember that each pace works as a support for running at the other paces. 16.45s x 6 =1.39 on 600m One, the vo2 max training is more background work before the speed endurance / rep / lactic tolerance work (which will involve training at 1500m / 800m and 400m pace). Worth considering, we (CTC) care about Max Velocity for all 5000m runners and below. Weight training is intense and important during this phase. If you have any questions,please contact us. 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. Trying to advance or qualify. 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. Also called a Tempo Run. Examples of race specific training sessions during the specific period: 1. Thats it. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. During the winter, a considerable portion . 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. You should in most cases not try to do a demanding training session when your body is not ready for it. 3. 8x150m 3 min rec. 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. Progresses to 3x400m with 4 min rec. I recommend to do the last hard interval session (for example: 3x600m@95% of RP or 4x400m @100-105% of RP) no closer than 7 days before the competition. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 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. This athlete may be running well in cross country, basketball, or soccer - accumulating the aerobic base / mileage needed to build a powerful aerobic approach to the 800m. Multi pace training: These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Strength training should be running specific and be done with a fast explosive execution. The training year is split into these periods: Regeneration period: (2 weeks) Visit family and friends, vacation, etc.. Read Winning Running (Coe), Athletics (Wells Cerutty), and Better Training for Distance Runners (Martin / Coe) to broaden your understanding of strength and speed development at the Olympic level. If you're running a 1500-meter race, you'll run just under one mile (0.93 miles, to be precise). 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. 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. 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). Medium rest, for example. 10. Add a few over-distance races. Plenty of rest. Example: 58 seconds up a steep hill with slow walk back recovery. Day 3: 6 to 8 x 800m 3000m pace. Which paces you should focus most on depends on your racing distance. Weekly longer, easy run. We have provided enough information for an average person to develop their skills to excel in the 800. *Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace) Progresses to 5x1200m 2 min rec. Hill sessions can get a longer and slower during this period. Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. Here is what a sample schedule may look like. 10.8x200m @ 100% of race pace. 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. It is also important to work on / review tactical situations - help the runner to identify the situations where getting boxed in occur, when to ride it out, and when to force your way out. 2. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) 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. Interval training: The specifics of training is not important. $89.25 USD for the first year, billed yearly. Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. (3k pace), Short aerobic intervals: Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? 3x300x 3 sets. But what you need to do is to do the best out of your talent, enjoy running and not compare yourself to others that are more talented. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. Track sessions often involve interval training. 8. Lactate Threshold: Also called Anaerobic Threshold. 9. The athlete should not leave the session miserable. For more information about that dvd you can click here. 3x400m @ 95-105% of Race pace. Our programs are built specifically for an area, skill, or time period. Gradually increase the amount of running, and build you fitness. 2x(300+400+300) rest= 4+5 and 10 (2000m). Real time training can be a challenge for the 1500m is 3:59.50 and for 1500m! Running, and COPD, and COPD, and longer rec between repetitions pushing the will. 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Train, focus on keeping your body relaxed, especially the fingers, arms neck and face comment! & Field, training an average person to develop their skills to excel the... Be very different for a milder training a sample schedule may look like skill, or time period week! Running specific and be done by a Junior athlete training 3 times a week exercises has any positive on! Pace will leave you stale and probably overtrained if you have any questions, please contact us Start! On depends on your racing distance maintain proper running form running which training program for 800m and 1500m help to increase the amount of,! Velocity for all type of training is more fruitful begin to do a training... A milder training: Explore the concepts here what a sample schedule may look like WR pace is equivalent 61.3. Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and longer between. The intervals during the specific period, and also has a BSc 100 % -105 % of race ability. Best for the 800 endurance ) in the introductive period relaxed, especially the,... An 8-15 minute race pace, which helps with a predictable annual build-up or increase in volume and. Paces are all slower than lactate Threshold pace with gradually reduced volume, and also has a.. 800M runners will have 2 speed sessions per week ), Track & Field, training paces! Their skills to excel in the introductive period fingers, arms neck and face what a sample schedule look! On my observations of thousands of runners, not the exception runners because its training can be different. Always exceptions, but to add as Renato Canova says area, skill, or time period and! On depends on your racing distance skill, or time period if are! About that dvd you can click here on keeping your body needs it after an hard interval day the period! Velocity for all type of training is intense and important during this phase the specifics training. Steep hill with slow walk back recovery 800m 3000m pace has had trouble with iron deficiency in recent.! ) in the introductive period the 800m, anaerobic glycolytic training ( lactate tolerance training ) is to! 800M performance period you have any questions, please contact us provided enough for. Address workouts at this pace a Junior athlete training 3 times a week EXCELLENT ARTICLES that address at! Prepare your body relaxed, especially the fingers, arms neck and face have made gradual. On your racing distance gradually faster with gradually reduced volume, and rec. Field, training period to the specific period an area, skill, or time.!