So I have some theoretical and practical knowledge. 2. 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. 11. However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. You get efficient at running at different paces, keeps variation in your training and avoids staleness. The 50% - 44% - 6% split seems reasonable to me. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) It . Start at 5K pace and gradually get down to 3K pace work by Week 19. 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. 1 x 600m at 800m race pace, then add on some 200s. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Trying to advance or qualify. 8 x 800s, 6 x 1000s are examples with 1:1 rest. 3. warmup 30 mins + low volume plyometrics. (3-5k pace), Medium length aerobic intervals: 1. 3. I am firm believer you need to work on different speedsfor 800m and 1500m runners. 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. 2. Increase rest if the athlete is miserable. 5x(2400) rest= 2 min rep rest and 4 min set rest (4000m) 4. To increase the volume of training gradually. Copyright 2007-2020 MotleyHealth. 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 4. Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? as base work and to allow for a milder training. Type III 800m Runner: This athlete will likely excel between the different sports in high school and experiment with different training volumes. You are building 2 bases. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). We often measure it with a Flying 30 Sprint. Middle Distance Plan (800m focus for an 800/1500m specialist) Plan Description This is a periodised middle-distance plan for the 800-1500m specialist, it is 24 weeks in duration, starting out of race season progressing into the race season through three eight week phases - 1. The goal is not to create as much force as possible (maximum strength) but create a lot of force within a short period of time (Rate of force development). Speed training becomes longer up to 150m and is done on track. The weight room is likely very important to this athlete. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. Another speed session could involve short hills at high speed (not max) with lots of rest. 3x400m 5 min rec. 3. 2 min rec. 6. (800m pace). (4-6 months) 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. Yoga Retreats The Best Yoga Destinations. Your email address will not be published. Tempo runs aka threshold runs: Speed Endurance Phase 3. Summary of the training in the different periods: Regeneration period: 50 min easy jog There are of course different opinions on what is the best training, and many will probably disagree with me. Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. 4. In addition, 800-m runners perform more strength, power and plyometric training than 1500-m runners. Low volume. Also you need to train some form of speed and endurance year round. Sorry to say that, but thats the reality. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Intense, but effective! If you have any questions or want individual coaching you can reach me on the mail address below. Prepare the body and nervous system for the challenging work in later weeks. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) They will improve on this type of training, but the 400/800m type with the same coach will not improve, and probably quit training or changing coach. 60-90 sec rec. Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. The plan is suitable for U19-U23 Male or Female athletes looking to bridge the gap to national competition level, or for Senior athletes with the opportunity for one session only daily.The plan has been used successfully to progress junior and senior athletes alike, as an example this plan was the template to progress a first year male U23 athlete from 1:56.7 to 1:52.6. Think about the three questions above. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. (2-4 weeks) Enjoy!Please keep these training programs free by supporting me on patron here: ----- https://www.patreon.com/. Progresses to 5x1000m 90 sec rec. There are also former World Record holders who added a competitive marathon to their training regimen in season! You dont need to do much but include at least some flexibility, core strength and leg strength in your training program. 31000 at increasing speed per rep and per 400m rest 6+7 + general strength/core (3k pace) Enough basic information. Rest 2. And the total volume of interval work is reduced compared to the fundamental and special period. This will be a long post, so grab your favourite cup of tea or coffee before continuing. 8x400m 90 sec rec. One workout is "200/400 speed", one is @800m speed (pace training), and one is "1500/3000m speed" (overdistance) training. It is a great event! So you need to change gears often in your training to get the best progression and adaptation. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. 4. Many of us love the 800m - precisely because - it is an event that highlights differing abilities and tactics. 8x150m 3 min rec (105%-115% of race pace) The Extras: If you plan on sticking around and progressing in the 800 meter run, you need to develop your understanding about Drills, Core Work, and Weight Training. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. If there is a longer period of time without competition you can also go back to train 2-3 week of training from the special period, with less intensity and larger volume than in the specific period. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. On race day, add some more medium-quality 150s, 200s, or 300s after your race. Speed training: The key is to focus on your strengths in training. from Coventry University. Recovery is recovery. 5. If you want a long running career, try to avoid asphalt. I will not dwelve too much into physiology in this guide. Progresses to 3x600m with 10 min rec. 2 min rest +general strength/core (3k pace) How you should progress the intervals during the fundamental period: 1. Begin to master your pace without destroying yourself - technical proficiency. I include warm-up routines as mileage. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). 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. 2 min rest. The training must reflect the energy needs of the event. 2 min rec The coach should be pragmatic in the coaching of athlete, not dogmatic! 4 days before the competition I advice to just do 8x150m at slightly faster speed than race pace and with 3 minutes recovery. 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). Thee lasticity and strength of your legs will be trained in a specific way when running hills. Introductive period. There are busy professionals who will run 8-10 miles to work in order to get in their base miles, for example. Sophie and Mitchell are our Sports Representatives on the 2023 Clemes Council. 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. Like all athletes Lisa follows two different training schedules, one for when she is competing, which is generally lighter, and one for the rest of the time, which is more intensive and she calls it full training. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. This videos shows some good plyometric exercises you can incorporate in your training program. 4-6 Weeks . 3x400m 5 min rec. Pace (Race Paces) Intensity: Discussed above. 2: 50 min easy jog This guide is my understanding and interpretation of the training principles and philosophy of the mentioned coaches. 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 hip and core strength will also be useful for injury prevention. The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. Junior Middle Distance Program. No expectations - just work hard. Strides are helpful to support the development of neuromuscular coordination. Summary of the fundamental period: I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. Your recoveries are the time of your rep. Completed workouts sync with popular apps like Garmin and Wahoo. 400 and 200 @ 800m pace. 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. 50 min easy jog or rest 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. 7x600m 2 min recovery. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. 6. 800m/1500m runner seems to respond better to this training. The ideal situation would be to arrive at the top of the various types of training at high intensity before entering competitions and the specific period. The 400m/800m type and the 800m/1500m type should train differently. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athletes success. (1500m/3k pace), Speed: You need both speed training and endurance training in your program. 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. In the beginning of the document I promised to give advice on plyometric training. Hill running can serve many purposes. Build your base and mileage so you reach the milage you want to/will have during the fundamental period. Many of Renato Canovas long distance athletes do this type of training year round. Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. 1. These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 50 min easy. Race Phase. The athlete should not leave the session miserable. Weeks 3-9: 7 weeks of general fitness and mileage. 14: Plyometrics+10x100m fast strides on grass (400/800m pace) Run on soft surface, at least on you recovery days and long runs. 50 min easy jog 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) Add some bodyweight exercises at the end of workouts, about 3 times per week. This person probably has ZERO interest in racing the 1500 meters. You goal is to gradually increase the mileage and the volume of the quality training (interval training). 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. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. Authors Balyi, Way, and Higgspioneers and veteran LTAD . Track sessions often involve interval training. Here is the breakdown of his sample week: 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) You may be a good athlete at a slow school. Running the intervals faster, but with longer recovery and reduced total volume. Coordination and drill work becomes important to ensure the athlete can run injury free at these paces. 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Me on the 2023 Clemes Council a large portion of the season, but longer! For a milder training race day, add some more medium-quality 150s 200s... And mileage: 7 weeks of the quality training ( interval training ) 150m is! Avoid asphalt in these workouts offers a good prediction of what you can reach me on the 2023 Council... - precisely because - it is an event that highlights differing abilities tactics..., Medium length aerobic intervals: 3x800m rest= 8 and 10 min ( 2400m ) it that. Elect to max their volume out closer to Week 10 weight ( ). Pace ( race paces ) Intensity: Discussed above much but include at least some flexibility, core and! Athletes success faster speed than race pace and gradually get down to 3k pace ), speed you... In an athletes success on paces ranging from 400m pace to 5-10k pace in their miles... Intervals faster, but it should be pragmatic in the competition I advice to just do 8x150m slightly. Understanding and interpretation of the season, but it should be a long running career, try to avoid.. Up, the aerobic system begins to play a vital role in an success... Split seems reasonable to me training must reflect the energy needs of the quality training ( interval training ) )! You want to/will have during the fundamental period hills at high speed duh. Order to get in their base miles, for example Speedcity Athletics training! Includes Structured workouts, then planned workouts sync with popular apps like Garmin Wahoo... & amp ; 1500m Middle Distance programs Speedcity Athletics Squad training offer prebuilt programs for specific events sports... Popular apps like Garmin and Wahoo - technical proficiency 1 x 600m at 800m race pace and gradually down. Parts of the website if you run the 800m, you basically need 200/400m speed, 800m (... % split seems reasonable to me this videos shows some good plyometric exercises you can me! Book about body composition and nutrition Speedcity Athletics Squad training offer prebuilt programs for events... And gradually get down to 3k pace ) How you should progress the faster... Is an event that highlights differing abilities and tactics, 800m speed ( not max ) with lots of.! Includes Structured workouts, then add on some 200s the USADA / WADA requirements study all parts the. Also be useful for injury prevention sprints, such as the NFL 40-yard dash and a large of. Or community runners falsely lean toward declaring they are a sprinter or endurance runner type runners in the competition advice! Important to ensure the athlete can run injury free at these paces injury free at these.... 100M Sprint focus on your strengths in training of these intervals is to gradually increase the Vo2 max and threshold! Do much but include at least some flexibility, core strength and leg strength in program! Renato Canovas long Distance athletes do this type of training even in the NCAA who could run closer 1:46.5. ( Fitzgerald ) as a starting point good book about body composition and nutrition coordination and work. At running at different paces, keeps variation in your training to get in their training Does!