15: Plyometrics+8x100m fast strides. The medium length intervals works as an aerobic support for your short intervals. I am okay if one block gets shortened to 16 weeks. 3. warmup 30 mins + low volume plyometrics. A new HS runner should allow at least two seasons of work to get to these volumes. Her personal best for the 1500m is 3:59.50 and for the 800 m is 2:00.14. A new HS runner should allow several months of work to get to these volumes. A typical week of training for me when I was training for 800m/1500m wa.800 Meter Training Definition of Sets - The Warm-up The length of the warm-up varies from one to three miles Followed by 600 to 1200 meters at anaerobic threshold pace Example: An athlete with a 2:00 pr for 800 (2:00 = 120 seconds /.75 = 160 seconds) = 2:40 pace. I have to mention that english is not my native language, so I might be not be using the correct phrases or grammar at times. Fundamental period: Special period: Here is a very important point; you need to develop all aspect of you fitness at the same time, never neglecting any quality for a long period of time. 2. I will not dwelve too much into physiology in this guide. 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. Anaerobic Alactic - no oxygen, effective for about 8 seconds. In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. At the end of the special period you have made a gradual progression from the special period to the specific period. Allow recovery time from weight training. Strength training should be running specific and be done with a fast explosive execution. This is during the fundamental period. 800m and 1500m Training Programme RunUrban coaches endurance runners of all levels and abilities to optimise their training and guide them to reach their running goals by providing personalised, well-balanced, structured, progressive, training schedules and expert advise. RPE of 5-7. This is likely why some runners excel when they change training programs or coaches. About Press Copyright Contact us Creators Advertise Press Copyright Contact us Creators Advertise Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. Since the intensity of these sessions are higher than in the fundamental period you might need longer recovery than 1 day of recovery that is normal in the fundamental period. Tackle things from both ends: Base: Mileage (strength), strides (speed) General: Progressive long, slow tempos (strength), short all-out hill reps (speed) More Specific: Tempo running & fartleks (strength), longer hills (speed) Everything is like a funnel leading towards 1500m race prep. 4x300x 2 sets. 9. It is a great event! 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. 3 x 500 @ 800m race pace, with 8 minute rest, would be a very tough workout. On Tuesdays she goes for an easy recovery run in the morning, followed by a track session in the afternoon. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. (3-5k pace), Medium length aerobic intervals: 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. Lower volume of sets and reps and high weights. Examples on how you can progress the training sessions during the specific period: Reducing the recovery: 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. 100m training; 200m training; 400m training; 800m training; 1500m training; 5000m training; 10000m training; 400m Hurdles; 3000m Steeplechase training; . Failing to understand this can lead to injuries and poor performance. This is done after an easy run. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 8x400m 90 sec rec. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. 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. 5x1000m 2 min rec. I like to be a bit more aware of this aspect of training and I like the athlete to train at these paces within a training cycle of 7-14 days. It is also equal to 1.5 kilometers. Worth considering, we (CTC) care about Max Velocity for all 5000m runners and below. 3. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals. 2. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. Longer recovery is needed. It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. Fundamental period. You also need to prepare your body to maintain proper running form. 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. 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. Have a plan and keep progressing slowly. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. Introductive period: 6. Sunday is rest or active recovery or Yoga. Our programs are built specifically for an area, skill, or time period. Progresses to 10x150m 3 min rec. 9. 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. 800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. 2x(3x300m) 3 min rec. Short aerobic intervals (200-300m) 1. 3 workouts a week on the track is sufficient. Examples of training sessions during the fundamental period: Long aerobic intervals: Hassan claimed her first global title in women's 1500m IAAF indoor Championships Portland 2016, she . So first you need to figure out what type of 800m runner you are and then train accordingly. 6x800m 2 min recovery. That means in the season you will have to add specific training sessions, but you must still use some sessions from you base training also during this period. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. *Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace) November 10, 2022. 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). The middle distance races - 800m and 1500m are very demanding because they require the athlete to be primed aerobically and anaerobically at the same time. Strength, power, and conditioning workouts. *Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. 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. Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. These exercises are of high importance if you want to stay injury free. 3x600m 12 min rec (95%-105% of race pace) 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. Training volume / mileage = in base period he runs around 100km (62miles) per week. 2: 50 min easy jog This is the aerobic development window where heavier VO2 pace work is going to be most valuable. This is the period after the season has finished. Vo2Max Pace: Measurement / reflection of Aerobic Power. 6: Rest The following training sessions are aimed at improving the lactic tolerance; your ability to maintain pace as the by-products of repeated anaerobic lactic energy production accumulate and have . This principle also applies to distance runners. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. That's around 150m-800m repeats. 4. 4. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) 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). In my 100m/200m sprint training program, you will learn how to reach your potential with proven track workouts and strength training workouts that are designed . 5x1000m 2 min rec. (400-800m pace) I'd do intervals of anything from 30 seconds up to three minutes. 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. Kampf -who has personal bests of 2:00.04 for 800m, 4:04.46 for 1500m, and 4:27.23 for the mile- has modified that plan, slightly. On race day, add some more medium-quality 150s, 200s, or 300s after your race. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. 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. Progresses to 5x1200m 2 min rec. The 800 meter run is a favorite event for many athletes and fans. Most Type II runners will need it as well, but you will find a few exceptions - people who dominate with massive aerobic power. 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. Progresses to 6x1000m 2 min rec. Wednesday starts with another long run (about 60 minutes) and the. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. 6. 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). The benefit of holding back a bit on the intervals is that the goal of the session will still be achieved, that is training the endurance/Vo2 max. Sunday is rest or active recovery or Yoga. 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