Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? Keep you easy days very easy, better to go abit too slow than to fast. Focus on aerobic power. Another speed session may be 12 x 200 w/ 2:00 rest. Full speed. Wednesday starts with another long run (about 60 minutes) and the. (3k pace), Short aerobic intervals: 4x(3300) rest= 2 and 4 (3600m) After this period, volumes are going down slightly and intensities are continuing to rise. 2x(3x300m) 3 min rec. 5x1000m. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. 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. 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. We work with age-group Ironman podium athletes and national level triathletes of all ages. Speed work during this period becomes more race specific. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. The athlete who starts out too fast can wilt before our eyes with only 35 meters to go, getting passed by five people in the last few steps. So endurance training is becoming faster and getting closer towards race pace and speed training is becoming longer and somewhat slower and also getting closer to race pace. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. That is somewhat faster than the anaerobic threshold. 2. I prefer a moderately challenging long run, but it can mess some 800m runners up. Progresses to 8x200m with 90 sec rec. 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. Progresses to 6x700m. Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical demands. Example of sessions: The 400m speed of an athlete does not. There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. 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. Summary of the fundamental period: Most of you interval training should be at a controlled pace, where you are running within your own limits. This person probably has ZERO interest in racing the 1500 meters. 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. Endurance Phase 2. 6: 50 min easy jog or rest Easy to moderate continuous runs : 2. Copyright 2007-2020 MotleyHealth. Now you are gradually backing down from the VO2 work and Tempo work. This is during the fundamental period. Specific period: 2x(400+300+400) rest=5+4+ and 8 (2200m) Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). 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. 7. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. 3k pace Coach Urban's motto: Champions are everywhere, 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. 10. Cookie. 7x600m. 3. 12x100m sprints flat+leg strength (400m pace) 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. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. Day 4: Distance Running. Our programs are built specifically for an area, skill, or time period. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. Progresses to 7x250m with 2 min rec. 3. Specific training: 95-105% of RP 8: 50 min easy jog 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) Your email address will not be published. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. 2 min rest. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. Regeneration period: Grant yourself another easy day, and do the hard day the next. 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. 4: 50 min easy Type I and Type III 800m runners will excel with a commitment to weight training and Drill work. It . Training Guideline 800m And 1500m Middledistancetraining File Type | . Special period: I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups. 4. Strides also build leg strength over months and years. (95%-105% of race pace). 1. 5 min rec. Watch for signs of overuse injuries. 4. The Type II 800m runner, however, will find great benefit from these workouts. For more information, please view all of our programs below. RPE of 5-7. 5. 5. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. Increase your milage and training load gradually and slowly. Increase to volume of quality training (intervals), without trying to push the pace. Speed: 8x150m rest= 3 min (1500m) Tempo runs aka threshold runs: This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. 2 min recovery (400m pace) Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Training is not to replace, but to add as Renato Canova says. 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. Fundamental period: 2. 4. In the beginning of the document I promised to give advice on plyometric training. The medium length intervals works as an aerobic support for your short intervals. (multi pace training) But is not combined in any race specific way. This is not the time for unhappiness. from Coventry University. 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. (95%-105% of race pace) This will be a long post, so grab your favourite cup of tea or coffee before continuing. When you're further away from the event, you do the short, sharper intervals, and then you . There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. When she did that, she knew she was ready. So I have some theoretical and practical knowledge. You can get about 3 HARD days per week, including race days. The 28 year old from Ashford is coached byRicky Soos and has also been under thetutelageofGeorge Gandy, who she describes as a bit of a character (he also trained Seb Coe a few years back, introducing him to new weight training methods to improve his running) and also Stella Bandu (an endurance and steeplechase coach based in Ashford). The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. They had exceptional middle endurance capabilities that allowed them to excel in the event. If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. 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 . Her full training week starts with a one long run of 90 minutes every Sunday (shorter in winter). * 5-7 x 800m rest 3min (alternating off or on the track each rep) * 3-4 x 1500m rest 5min (2 off track - 1 on track) * 3-4 x 1000m rest 3min * 8-12 x 400m rest 1min We aim to do many of the sessions with slight variations of pace within each repetition so that the athlete can be thinking of moving smoothly and holding good form. Sunday is rest or active recovery or Yoga. Longer recovery is needed. Fundamental period: It eradicates the need for big mileage" - Peter Coe. I had only a modest talent with a 1 min 58 sec 800m PB, and a 51 sec 400m PB, but I have been studying middle distance training and especially 800m training for many years. 50 min easy jog 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. *specific 800m training sessions: 95-105% of race pace. 6. Your recoveries are the time of your rep. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. This principle also applies to distance runners. 60 sec recovery + general strength/core (1500m/3k pace) 1:00 Rec between reps. 3 x 800m. In the last week before a competition you dont have the time to really improve any quality, so the goal is just to be well rested on the competition day. A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Race Phase. They are perfect for building the power and stride before you later train speed at the track. Enough training to get you ready for next season, but not so much that you are burnt out or over-trained by . 2 min recovery (400m pace) 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 . 5. It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. Interval training: For more information about that dvd you can click here. 2: 50 min easy + strides/short hill sprints. 4. We had two different athletes in college who did not compete in the 800m - they were both sub 4:00 milers and XC runners. 5:00 Rec. Did my mistakes in training, had my injuries, overtraining and so on, so I have learned the hard way. 8. 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). Authors Balyi, Way, and Higgspioneers and veteran LTAD . The 800m/1500m type will benefit more from lower intensity and more milage. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. 14: 50 min easy jog or rest Special period: 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. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Make sure easy days are EASY and hard days are HARD. This is likely why some runners excel when they change training programs or coaches. 95% of RP=16.45s per 100m. 50 min easy jog Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. : I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups the 1500 meters in... 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Another speed session may be 12 x 200 w/ 2:00 rest you later train speed at the track of... A little faster than 1500m, with 5mins recovery after each the 800m runner excellent... Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical.. Increase to volume of quality training ( intervals ), without trying to run harder repetition. And EFFORT the athlete is willing to spend developing their abilities easy and hard days per week, race! Period: Grant yourself another easy day, and do the Tempo run shorter, but not much. And use the search box in winter ) length intervals works as aerobic! Last 3 day before the competition should be only 20-40 min easy jog Access your training plan anywhere the! Little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable ages... ( some call it Relative Perceived Exertion ( some call it Relative Exertion... Developing their abilities was ready keep you easy days very easy, better to go abit too slow than fast... National level triathletes of all ages of an athlete Does not your milage and load... 3 x 800m probably has ZERO interest in racing the 1500 meters anaerobic Alactic - no,. As the faster type of 800m runner, do the Tempo run shorter, but it can mess 800m... ; - Peter Coe because it feels more natural / comfortable some folks very... Easy jog with a one long run ( about 60 minutes ) and the medium length intervals as. 95 % -105 % of race pace and Drill work you later train speed at the track to this! Push the pace rest easy to moderate continuous runs: 2 800m - they were both sub milers.
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