training program for 800m and 1500m
5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) Examples on how you can progress the training sessions during the specific period: Reducing the recovery: The 1500m has unique strength and speed demands. 50 min easy jog Endurance Training for the beginner - 800m, 1500m, 5k, 10k, walks Endurance Training The objective of this page is to provide some suggested programs for young or inexperienced athletes developing their technique and knowledge of the 800 metres, 1500 metres, 5 km, 10 km, walks and steeplechase events. Give a little attention to some VO2 pace work. 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. Strides also build leg strength over months and years. My goal with this guide is to help other runners to improve their performance in the 800m. Later in the training these 2 bases are getting more connected. Progresses to 8x200m with 90 sec rec. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) 600m. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. This would be for 1:52 / 2:08 runners. 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. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training. 2. Cookie. Make sure easy days are EASY and hard days are HARD. An athletic basketball small forward or guard, or a high speed wide receiver come to mind. Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds: Maximum Velocity - 100m Race Pace: The athletes top speed, as measured around the 40-55m mark of a 100 meter sprint. Increase the length of repeats, running at the same pace. This distance has been run at the Summer Olympics since the . 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. RPE of 5-7. Specific period: 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. The Type II 800m runner, however, will find great benefit from these workouts. 8 min set rec. Spread out the hard days in your training program. The total weekly mileage for the 400/800m runner is of less importance. On Thursdays she does a relaxed run in the morning, and then concentrates on speed drills and preds (preds define a running speed that is calculated using a formula based on age and maximum heart rate to improve endurance). That confidence comes through challenging workouts and prep races. 3x400m 5 min rec. Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. 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. 90 sec rec - about 10 weeks later. Example of sessions: Speed: 8x150m rest= 3 min (1500m) This may help you to determine your actual strengths. 12. 10 x 400m. Use short hills to build strength while you are building up your endurance. 2 min rest. We share insights from athletes and celebrities, as well as providing science based, fact-checked, articles on a range of fitness and wellness topics. You get efficient at running at different paces, keeps variation in your training and avoids staleness. 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. 800m pace The video below is just a sample from Coach Halliday's instructional DVD entitled High School Coach's Blueprint for Success: 800M / 1500M . Bodyweight strength like push ups, chins, inverted rows with high reps. Hip strength: Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. Type II Athlete: Could the athlete move up to the 1500 or Mile and find success? That means focus on sessions at 95-105% of your race pace for your racing distanse. I believe in multi pace training. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. Similar type of plyometric training was done by olympic champion Vebjrn Rodal (1.42 on 800m). 1515 sec hill sprints (225s running) 2: 50 min easy + strides/short hill sprints. Run within your limits, and do not go beyond your limits on most of you training sessions. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). 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. Sunday is rest or active recovery or Yoga. What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. 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. 4-6 Weeks . Speedcity Athletics Squad Training offerprebuilt programs for specific events and sports. If you want a long running career, try to avoid asphalt. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) Progresses to 2x(4x300m) 3 min rec. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Create a free website or blog at WordPress.com. 3600+2600+2600 rest= 3 and 6 or 3400+3300+3400 rest 2 and 4 + general strength/core (3k/1500m pace) The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. Progresses to 3x400m with 4 min rec. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. 4. 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 3x300x 3 sets. Begin to master your pace without destroying yourself - technical proficiency. Our programs are built specifically for an area, skill, or time period. Also you need to train some form of speed and endurance year round. You can get about 3 HARD days per week, including race days. Day 2: Fartlek Run. Some folks may speculate that it is a 40 / 60 split in either direction. 7. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. Summary of the fundamental period: Both types do Max Velocity work weekly as one of the Speed sessions. You have to understand the exercise physiology of the workouts, and where you are in the season. 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. * 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. Another benefit of hills is that risk of injury is very small and the strength training you get from running fast uphill seems to prevent injuries. 5:00 Rec. 60-90 sec rec. Hills build spesific running strength and elastisity in your legs and prevents injuries. These programs are developed for athletes on a tight budget or looking for program that they can do on their own. 3. Aerobic Threshold . The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) 8x150m 3 min rec. 1. The 800 meter run is a favorite event for many athletes and fans. Full speed. Plan for your event in the TrainingPeaks calendar. 10.8x200m @ 100% of race pace. Increase total volume of intervals, do not push the pace. Many of us love the 800m - precisely because - it is an event that highlights differing abilities and tactics. 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. The endurance phenom (Type II) will likely hold the high mileage closer to Week 17. 2: 50 min easy jog 9. Enough training to get you ready for next season, but not so much that you are burnt out or over-trained by . 1520 sec hill sprints (300s running) 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. 2x(3x300m) 3 min rec. During the specific period its common with 2 easy days between the hard sessions rather than 1 day. Kampf's incredible consistency in training and racing is what will likely set her up well . The 400m/800m type and the 800m/1500m type should train differently. 200m - 300m Race Paces: These paces are rarely used in an 800m race, even for the Type I folks, because they will lock the legs up well before the finish. Energy Source 400m 800m 1500m 5000m 10000m Mar. 5. Weeks 20-26: 7 Weeks of Championship / Tour type meets. Great balance of sprint training and strength training for building a base specific for sprinting performance. 3. Now you are gradually backing down from the VO2 work and Tempo work. 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. This approach does not work for colleges, where 800m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) This person may detest / fear the 3200m time trial. If a Type I runner struggles with VO2 and Tempo work in the same week, figure out an adjustment. 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. They are perfect for building the power and stride before you later train speed at the track. Speed Endurance Phase 3. Increasing the length of the intervals: Lisa Dobriskey is a middle distance runner from Kent, UK. 6x800m 2 min recovery. Quality weekly sessions dedicated to drills and technique. This is during the fundamental period. 10x300m 1 min rec. (2-4 weeks) The intervals should be performed mostly in intensity zone 4-5. Sorry to say that, but thats the reality. If you are already tired when beginning a interval session you will not be able to run your best speed or volume on the session and you cant stimulate the body to reach a new level. Plenty of rest. There are of course different opinions on what is the best training, and many will probably disagree with me. Sifan Hassan is the current world record holder for the mile (4:12.33) and 10000m (29:06.82) the dutch indoor and outdoor record holder for the 1500m (3:51.95) and 3000m (8:18.49) and 5000m (14:22.12). Pure speed is not a problem for running a fast 800m. 7x600m 2 min recovery. Typical training week in the introductive period: 1: 50 min easy jog Required fields are marked *. The interval sessions (long, medium, short intervals) become faster and closer to race pace. Do 20-30 min continuously or you can split it up into intervals like 55 minutes with 1 minute recoveries. Training is not to replace, but to add as Renato Canova says. Here you will find articles and advice on getting fit, weight training, diet and nutrition, all of which can aid weight loss. Hassan claimed her first global title in women's 1500m IAAF indoor Championships Portland 2016, she . There is a helpful information on the website that addresses nutrition as well. Here is the macro view of a 6-month (or 26 weeks) training period. This guide will be more practical. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. Training Seasons: I am assuming 2 x 6 months training periods per year. Your email address will not be published. To run a good 800m you need both speed and endurance. On race day, add some more medium-quality 150s, 200s, or 300s after your race. (1500m/3k 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 . 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. 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. 3. I started to take Spatone before the Olympics in 2008 which has really helped my iron levels. 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. 4. Sifan Hassan Training Program. 5. Although you do not need to train as hard as them to get in good shape, if you are striving to be in excellent shape then you certainly need to be prepared to put the hours in with running, gym work and strict nutrition. 1 week ago Training Program. 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. 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. During the winter, a considerable portion . Easy to moderate continuous runs : 2. So her magic workout leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery. 7. 8x400m 90 sec rec. 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. 2.05 min = 125 sec. Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. For that reason, biomechanics of cycling has grown as a research field with many publications ( 10k to 1500m pace) 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. Before You Start 16.45s x 6 =1.39 on 600m 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. 40 min easy You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: 50 min easy jog or rest $89.25 USD for the first year, billed yearly. . 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. A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. We often measure it with a Flying 30 Sprint. Training should begin with general training and become more spesific the closer you come to the race day. I include warm-up routines as mileage. That is somewhat faster than the anaerobic threshold. 11.40 min easy 12.warmup 30 mins + low volume plyometrics. This period is important to have to charge your physical and mental energy after a long season with competitions. Strides are helpful to support the development of neuromuscular coordination. https://www.youtube.com/watch?v=0xbs-aWxyLk, IFAC 2022: The Return of In-Person Conferences (with Virtual option), Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23], Pressure in Sports Reflections from Tokyo 2020 Olympics. 7: 1 hour easy. You need to do the correct training for your type. For HS male runners who are fastest at their school, but run an 800m in about 2:05 (or slower), look at the TFRRS.Org rankings for female college athletes in the 400m and 1500m to see where you would rank. I just discovered intervals and fartlek but not really sure how to use them as before that i just went out for a 40min run a few times a week. 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 the intensity of the quality training progressively from week to week. 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. 5 min rec. 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. You should in most cases not try to do a demanding training session when your body is not ready for it. 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. 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 . From what I understand they share many of the same training principles. 3. Endurance Phase 2. 4. Failing to understand this can lead to injuries and poor performance. Our programs are built specifically for an area, skill, or time period. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. It eradicates the need for big mileage" - Peter Coe. 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. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. 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. (3-4 months). Special period. General running training for these distances should include: * Some easy running, although it is a lot less important than for the longer distances. Gradual buildup of the training and mileage the next 2-4 weeks. On Tuesdays she goes for an easy recovery run in the morning, followed by a track session in the afternoon. Hi Harjot, focus on a well balanced and nutritious diet cut out all junk food. 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