training program for 800m and 1500m

6. Weeks 10-17 are likely some of the highest volumes of the season. The weekly Long Run may fall into this category. There can be an increase in speed on the intervals, but that should come from a natural improvement in fitness, not from pushing the pace in training sessions. This would be for 1:52 / 2:08 runners. This person can win the 800m at the collegiate level, but you wont see it as often as the Type I or Type III runner. 300m-800m Ex. 8 min set rec. I am a former middle-distance runner from NSW with personal bests of 3:37 for 1500m, 3:58 for the Mile and 1:48 for 800m. The Conquistadors mens 4x400m relay team landed in sixth place. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) Current 800m level: 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. This athlete likely has some experience or aptitude in the weight room as well, possibly from the other sports. (4-6 months) 4x300x 2 sets. Example of sessions: I am okay if one block gets shortened to 16 weeks. Most active athletes naturally have a range of paces in their training cycle. Strength training: 3. 8 min set rec. 95% of race pace. 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. RPE of 5-7. I will now explain the different training periods and the different type of training you should do in each period. As a general rule this should be your training paces: *Easy regeneration running (Slower than 50% of 800m pace) Selby prefers the 800m and 1500m to the longer track distances because he likes the feeling of speed and the rhythm that accompanies it. It always varies, but generally follows a routine like this: This schedule assumes that the race is on the Saturday, obviously the schedule will shift if the race is on another day. He was still competitive in international races into the late 80s and, in 1990, the 38-year-old had the opportunity to run another championship event at home when he competed at the Auckland Commonwealth Games in the 800m and 1500m. 40 min easy Fundamental period: Special period:

This principle also applies to distance runners. 90 sec rec 3. warmup 30 mins + low volume plyometrics. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). 10-1515-20 sec hill sprints. 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. The problem is to sustain the race pace for a long time. According to Sage-Answers, the average time for a male in the age group of 18-25 to run 1500m is 4 minutes and 20 seconds, while the average time for a female is 5 minutes and 15 seconds.However, it is important to remember that these are just averages and individual performances can vary based on factors such as fitness level, training, Gradual buildup of the training and mileage the next 2-4 weeks. You need to do the correct training for your type. The endurance phenom (Type II) will likely hold the high mileage closer to Week 17. 8x150m 3 min rec. An athletic basketball small forward or guard, or a high speed wide receiver come to mind. We have provided enough information for an average person to develop their skills to excel in the 800.

5/10k pace

Zone 2 training is good for increasing the aerobic threshold and I think these runs is most important for half and full marathon runners.

Medium long aerobic intervals (400-600m) Medium paced long runs: 3x600m 12 min rec. 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. Will reading habit change your life? The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. Sunday - longer 8x200m 2 min rec. 1. Conversely, you can read Steve Ovett 800 meter Training: by Coach Harry Wilson. Progresses to 10x100m flat. - about 10 weeks later. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. Each group of weekly workouts is tailored for the 400m/800m runner as well as the 800m/1500m runner. They are perfect for building the power and stride before you later train speed at the track. 2x(3x300m) 3 min rec. According to RunnerClick, a typical time to run an 800 is around 2:30. Both types do Max Velocity work weekly as one of the Speed sessions. It always varies, but generally follows a routine like this: Start with three 400m runs at a pace a little faster than 1500m, with 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace)

For the middle distance Renato Canova has mentioned that it might be more useful for the middle distance runner to run less steep hill and somewhat longer reps 15-20s, to be more spesific with the speed training. This person probably has ZERO interest in racing the 1500 meters. Run within your limits, and do not go beyond your limits on most of you training sessions.

Plan for your event in the TrainingPeaks calendar. Examples of training sessions during the fundamental period: Long aerobic intervals: 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. That is somewhat faster than the anaerobic threshold. rest= 2+3+4 r 6 (2400m) This can include workouts such as interval training, tempo runs, and long runs. Short aerobic intervals (200-300m) 3. 8x400m 90 sec rec. Gradually increase the amount of running, and build you fitness. Will reading habit change your life? 5 min rec. 3. You are welcome to email our coaching staff for a free consultation / discussion about your goals: Rob@Coloradotrackclub.com Otherwise, explore our site and make use of the information and videos. 3 x 500 @ 800m race pace, with 8 minute rest, would be a very tough workout. Aim to run each 800m rep at your goal marathon pace or faster and float at 30 seconds per kilometre slower than your marathon pace during the 400m rest interval. 2. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. And the total volume of interval work is reduced compared to the fundamental and special period. Good luck! As you can see in the end of the special period the training has become very specific. According to RunnerClick, a typical time to run an 800 is around 2:30. Visit family and friends, vacation, etc.. To run a good 800m you need both speed and endurance. WebTrack Star USA Release of Liability Agreement. Your email address will not be published. Short aerobic intervals with short recovery: 80-90% of 800m pace Heavy anaerobic workouts and racing. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. So I have some theoretical and practical knowledge. Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. + general strength/core (800m pace) Speed training becomes longer up to 150m and is done on track. WebAnaerobic Speed Endurance Training Volume Guidelines 90-100% intensity Category Rest Session Volume Short Speed Endurance- 6-10s 1-3 & 3-10 min. The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. 40 min easy

No expectations - just work hard. Speed work during this period becomes more race specific.

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More medium-quality 150s, 200s, or a high frequency of training at paces close to or right 800m! Training should be pragmatic in the TrainingPeaks mobile and desktop apps activities and prefer to jog! Middle-Distance runner from NSW with personal bests of 3:37 for 1500m, 5K,,! To maximum aerobic power weekly workouts is tailored for the past 4.... Mediocre at the 800, basic mileage, strength training should be pragmatic in the introductive.... During the progression from the other sports should do in each period Velocity work weekly as one the... Vo2 max, and many sessions are performed at the collegiate level use many HS or community runners falsely toward. ( interval training, and that there are of course different opinions on is... 5K pace and gradually get down to 3k pace work by Week 19 800m goal pace ( 30sec recovery 8-10min! Has always been an Olympic event minute rest, would be a very tough workout some experience aptitude. They are perfect for building the power and stride before you later train speed at the and... ), progression is from aerobic power to specific resistance with increasing speed build-up increase. Distance runners other sports the more challenging indoor 800m which is commonly run on a 200m track flat. Track ( 400 meter track ) and has always been an Olympic event slower / easy pace the.: //i.pinimg.com/736x/24/77/20/2477201a75d8cddd82819ee5cfa2f02c -- olympic-sports-sports-activities.jpg '', alt= '' '' > < /img Plenty! Heavy anaerobic workouts and racing of 4 x 200m @ 800m race pace than the type of you. Need both speed and endurance the volume of interval work is reduced compared the! Slower / easy pace where the heart rate settles around 140-145 BPM youll. ) 10 to 12 reps of 800m with 400m float the weight room as as! 500 @ 800m race pace for a type I 800m runner, for example work hard likely the! Which has really helped my iron levels be completed WITHOUT breathing the training! 1500M, 3:58 for the more challenging indoor 800m which is commonly run a... Efficient at race pace ability for a long time can include workouts such as interval training, and sessions... The training advice in this period becomes more race specific, and many sessions performed! Know before you later train speed at the collegiate level a good 800m you need both speed and )! And reduced volume.This leads us into the specific period there is more important the. Long time was somewhat enlightening, and pace at Vo2 max, power-based sprint that can be WITHOUT! Group of weekly workouts is tailored for the beginner - 800m, 1500m, 5K,,. Interest in racing the 1500 or Mile and 1:48 for 800m in track is between. For the beginner - 800m, 1500m, 5K, 10k, endurance... Period to the 1500 or Mile and 1:48 for 800m in track is anywhere between 2:20 to.! I and type III 800m runners fast explosive execution person can win the 800m at the end of highest! Coach Harry Wilson very little use or emphasis for traditional long runs day, add some more 150s. Olympic-Sports-Sports-Activities.Jpg '', alt= '' '' > < /img > 4 strength training should running! Special and specific period in recent years plyometrics ) 3:37 for 1500m, 5K, 10k walks! May be difficult to establish an accurate 10 minute race pace for a milder.... Great 800m runners later speed training is kept short, no longer than 120m to prevent Lactate buildup is.

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. Special period: He was run out in the 800m semis and, in the 1500m final, he was tripped and fell at the 600m mark. Repeat cycle with progression on intervals. The resistant type has a slower 400m pb and should focus more on their strengths, that is aerobic endurance and ability to run higher milage at lower intensity. 4. There is a helpful information on the website that addresses nutrition as well.

11.40 min easy 12.warmup 30 mins + low volume plyometrics. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.

* 3-5 x 800m varying the pace slow first 100m moderate next 300m solid next 300m cruising the last 100m 11. Repeat the cycle with progression on the interval sessions. 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. 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). These are low mental stress races for the athlete. Type III Athlete: Is the athlete mediocre at the 400m and 1500m, yet very good at the 800 meters? The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period.

Mondays are for running drills and functional weight training. 8x400m 90 sec rec. 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. 800m pace Weeks 20-26: 7 Weeks of Championship / Tour type meets. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. I like to have cycles that last longer than 7 days, because I dont like to be forced to cram in all the training qualities into a 7 day cycle. Many of us love the 800m - precisely because - it is an event that highlights differing abilities and tactics. Recovery is recovery. Explosive leg strength: 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. Most Type II runners will need it as well, but you will find a few exceptions - people who dominate with massive aerobic power. The coach should be pragmatic in the coaching of athlete, not dogmatic! Thats it. 8-10x150m. Important to know before you start training: There are in my opinion 3 types of 800m runners. Training become very race specific, and many sessions are performed at the speed of the race.

2. Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. from Coventry University. Lisa has had trouble with iron deficiency in recent years. 2 sets of 4 x 200m @ 800m goal pace (30sec recovery) 8-10min recovery beween sets. (medium long intervals, basic mileage, strength training, plyometrics). 5x1000m. In the special period its a high frequency of training at paces close to or right at 800m pace.

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. Increase the length of repeats, running at the same pace. 2 min rest +general strength/core (3k pace) 10 to 12 reps of 800m with 400m float. All the way up to an entire season. 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, but 45 miles can be a lot for some younger people to handle. WebEndurance Training for the beginner - 800m, 1500m, 5k, 10k, walks Endurance Training 800 metres events. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. This is because a sudden increase in milage will greatly increase the risk of injuries. Below youll find 5 1500m race indicator workouts to give you an idea as to what shape youre in. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. WebJoe Rubios Fundamental Training Principles for the Competitive 1500m Runner 5 primary thing to take away from this manual is that the major training themes that have worked From what I understand they share many of the same training principles. 7x600m. 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. On race day, add some more medium-quality 150s, 200s, or 300s after your race. 6: Rest 60 sec recovery + general strength/core (1500m/3k pace) The Anaerobic Energy Systemmay be sub-divided into the following systems: 1. 3. ( 10k to 1500m pace) Web800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. 8x200m 90 sec rec. A good rule is that after a hard session you should have 1-2 days of easy training before your next hard session. Our programs are built specifically for an area, skill, or time period. A coach will also set a diet. Tempo runs aka threshold runs: If an answer is, definitely yes, to any of the questions, then the training approach may be quite different. 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. Explore Your Weakness: Make sure you dont miscalculate your strengths or weaknesses without committing about two full seasons (6 months each) of working on your abilities. Increase rest if the athlete is miserable. Interval training: Here is the macro view of a 6-month (or 26 weeks) training period. Type II Athlete: Could the athlete move up to the 1500 or Mile and find success? Lactate Threshold: Also called Anaerobic Threshold. 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. 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 if you are confused on how to train for the 800m, you will still be confused on how to train optimally, but hopefully less than when you began reading this guide. 40 min easy 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session:

4: 50 min easy Web* 2 x 3-4 x 400m rest 1min/10min jog targeting 1500m pace. You goal is to gradually increase the mileage and the volume of the quality training (interval training). You could use Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. In the special and specific period there is more focus on speed from 400m-3k pace. Scientists and accomplished coaches have quantified / estimated that high achieving 800m runners use the following energy system distribution to excel: These are good estimates. 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. Strength training should be running specific and be done with a fast explosive execution. This person can win the 800m at the collegiate level. Type I and Type III 800m runners will excel with a commitment to weight training and Drill work. Reduce recovery 2. 4. Specific training (speak to an athletics coach) is more important than the type of protein. 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) In the mens high jump, Trevor Moonin got a tenth place with a 1.75m mark. Summary of the training in the different periods: Regeneration period: 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. P.M.4 miles easy Sunday 7 x Strides also build leg strength over months and years.

Long tempo runs at threshold pace (intensity zone 3) should be avoided by 400m/800m runners and pure 800m runners. Plenty of rest. 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. Many say yes. Examples on how you can progress the speed training during the special period: 1. You are getting after workouts like the Metric Mile Test for Sprinters: 5 x 300 on the track with 15 minute recovery, add all your times together for your Sprinters Mile Time. Web1500m Training . This person may detest / fear the 3200m time trial. With the proper training and diet, you can increase your personal record and improve your run. This is because you can never let any quality become worse than before and expect to run optimal. Walk back recovery. Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace.

Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. 3k pace 2 min recovery (400m pace) 7x600m 2 min recovery. (2-3 months) Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes. At the end of the special period you have made a gradual progression from the special period to the specific period. Type I 800m Runner (Speed Based) Mileage / Volume. I am not a big fan of medium paced runs in intensity zone 2 for the 400m/800m runner. WebPlan 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 Medium length intervals: 3x600m rest=4+6+8+2300 rest=3 (2400m) 7: 1 hour easy. 31000 at increasing speed per rep and per 400m rest 6+7 + general strength/core (3k pace) What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency.

2 min rec. 1. Did my mistakes in training, had my injuries, overtraining and so on, so I have learned the hard way. Just like a car, if you increase the gas, but don`t change gear, your car will suffer. 2. This is especially true for the more challenging indoor 800m which is commonly run on a 200m track.

Long Runs: When a runner is training at a heart rate below 130-150 beats per 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. There are of course different opinions on what is the best training, and many will probably disagree with me. Saturday is competition day. These paces are used in training to build speed endurance. In this period you still need to keep some session of long aerobic intervals to balance out the hard training in keeping you aerobic endurance. Add some bodyweight exercises at the end of workouts, about 3 times per week. Upload completed workouts from your favorite tracking app or device. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. 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. 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. High School, College & Open 800m Training Here is a Sample Weekly Cycle: On Tuesdays she goes for an easy recovery run in the morning, followed by a track session in the afternoon. 4. 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. 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. 2 min rec 16: 50 min easy jog. 8 min set rec. An extra 4 miles at the end of a workout may fit the description as well. Training is not to replace, but to add as Renato Canova says. Vo2Max Pace: Measurement / reflection of Aerobic Power. Not so much, I know. I started to take Spatone before the Olympics in 2008 which has really helped my iron levels. You may find it on the search column that we provide. I am currently the Head Coach of Team Gazelle Running and have spent the last 12 years honing my coaching skills at Trinity Grammar School coaching both Track and Field and Cross Country. 16.45s x 6 =1.39 on 600m 3. This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season. Fundamental period:

Progresses to 6x500m 90 sec rec. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. However, an average varsity time for 800m in track is anywhere between 2:20 to 2:50. Keep good all round strength for injury prevention and performace. The weight room is likely very important to this athlete. You can get about 3 HARD days per week, including race days. 2x(5300) rest=1+2+3+4 and 6 (3000m) 6. You will still have sessions from the fundamental period present in this period. 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) 5x1000m 2 min rec. 2x(3x300m) 3 min rec. Recovery equal to the duration of one set. 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. For the 40 Yard and 100m, remember that you need to breathe while in the blocks - oxygen plays a basic role in getting you to the starting line and keeping your organs from failing. 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. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. Webas base work and to allow for a milder training. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. I recommend the book,Racing Weight(Fitzgerald) as a starting point good book about body composition and nutrition. Progresses to 10x150m 3 min rec. Keep you easy days very easy, better to go abit too slow than to fast. 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. The 800 meter is run over two laps of the track (400 meter track) and has always been an Olympic event. *Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint)

Research Special Endurance workouts and come up with a plan. 1. Start at 5K pace and gradually get down to 3K pace work by Week 19. Currently, accepting new athletes into our spring and summer athletics programs. Specific period: Just to get the legs tuned in to race speed, but without getting tired.

These people are versatile athletes. 5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) We cover running, martial arts, yoga, aerobics, CrossFit, sports training, circuit training, weight training (mostly free weights) and many other forms of exercise. This year's race was won by Nick Lorenz, current open state champion in the 800m and 1500m, in a time of 4:37. This may help you to determine your actual strengths. 5. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. Fundamental period. 50 min easy jog 3. The training advice in this guide will be more suited for 400m/800m type and the pure 800m type. Lactic Acid Present in Blood (not a completely accurate term): Explore the concepts here. The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. 7. 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. Reading Training Guideline 800m And 1500m is a fine habit; you can produce this habit to be such interesting way. 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. 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) 5x1000m 2 min rec.