training program for 800m and 1500m

15: Plyometrics+8x100m fast strides. 50 min easy jog On race day, add some more medium-quality 150s, 200s, or 300s after your race. 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. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. so, which protein is the best for the 1600 meter runners. Fundamental period. You can get about 3 HARD days per week, including race days. 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. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. 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. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. Progresses to 3x600m with 10 min rec. You and I will never stop learning and there is always things that can be done better. This is not the time for unhappiness. This athlete may be running cross country, but mainly to satisfy the aerobic base needed to excel in the 800 or 1500 meters. 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. Example: 58 seconds up a steep hill with slow walk back recovery. These are low mental stress races for the athlete. Progresses to 6x700m. 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. 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. 8 x 800s, 6 x 1000s are examples with 1:1 rest. Examples on how you can progress the training sessions during the specific period: Reducing the recovery: 8 min set rec. 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. 11. 4x300x 2 sets. 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. The 400m/800m type and the 800m/1500m type should train differently. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. The hip and core strength will also be useful for injury prevention. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. rest= 2+3 and 5 (2700m) 8 min set rec. So your training must reflect this. 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. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Grant yourself another easy day, and do the hard day the next. In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. 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. 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. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. The problem is to sustain the race pace for a long time. Keep good all round strength for injury prevention and performace. Speed training: 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). Notice that when I am talking about race paces its percentage of your current 800m level, not your goal pace. I have been running for 17 years, and I am still running. Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. Authors Balyi, Way, and Higgspioneers and veteran LTAD . That WR pace is equivalent to 61.3 per 400m. Rest, with the rehearsed warms ups, then a 1500m run, followed by television interviews and warm downs. Junior Middle Distance Program. 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. 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. 5. 4. It is a great event! 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. 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. Up to today, Greg is still mentored by some of the top coaches in the world. *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. When she did that, she knew she was ready. Multi pace training: (3-5k pace), Medium length aerobic intervals: 40 min easy 4. 50 min easy or rest An endurance base and a speed base. 3x400m @ 100%-105% of race pace. The focus on these runs should be on recovery and the pace should be comfortable and slow. You need some mileage, both recovery miles and aerobic miles. Create a free website or blog at WordPress.com. 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. November 10, 2022. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. Hill sessions can get a longer and slower during this period. 3x400m 5 min rec. Imagine your body has 5 gears (5 paces) running too much in only one gear(pace) will not be optimal and can lead to staleness and injuries. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. You will still have sessions from the fundamental period present in this period. I prefer to spread the different training over a 14 day or longer cycle, and I recommend you do the same if you have the possibility. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. 8 min set rec. 8x150m 3 min rec. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Trying to advance or qualify. The Type II 800m runner, however, will find great benefit from these workouts. In college, the athlete does not fit in perfectly with the speed or endurance folks, but he / she will excel in the 800m and find their niche on the team. Track sessions often involve interval training. Zone 2 training is good for increasing the aerobic threshold and I think these runs is most important for half and full marathon runners. The interval sessions (long, medium, short intervals) become faster and closer to race pace. Pace (Race Paces) Intensity: Discussed above. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. Training Programs Sneak Peek Video My 400m and 800m training programs are versatile and can be used for more than a means to get you your fastest 400m and/or 800m time in 12-20 weeks. Transition . 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. Summary of the fundamental period: 3x300x 3 sets. (800m pace). 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). Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. Tuesday Track 8x200m (whatever you can hold) Wednesday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc) Thursday 45 min easy run,6x100m strides Friday (600-400-200)2 times. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. Save my name, email, and website in this browser for the next time I comment. If you're running a 1500-meter race, you'll run just under one mile (0.93 miles, to be precise). 2. In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. The key is to focus on your strengths in training. 2. 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. 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. Later in the training these 2 bases are getting more connected. 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. Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. Weight training is intense and important during this phase. Subscribe to our free monthly 400m-800m-1500m Training Ideas Newsletter The Problem Developing the 400/800 athlete's speed and strength to maximal levels while at the same time developing the endurance qualities required to run two laps fast. 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. 8x100m flat. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. 8x200m 90 sec rec. (400-800m pace) 4. 2 min recovery (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. 4: 50 min easy jog/alternative training Sunday: Day off. 3x400m 5 min rec. The 1500m has unique strength and speed demands. Special period: Progresses to 8x400m 60 sec rec. Quickly view upcoming workouts in the TrainingPeaks app. All the way up to an entire season. 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. General Prep . 11.40 min easy 12.warmup 30 mins + low volume plyometrics. Progresses to 8x600m. Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. Just to get the legs tuned in to race speed, but without getting tired. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. 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. To run a good 800m you need both speed and endurance. It is important for us to grasp which energy system contributes to the success of the event we are training for. 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. 9. Begin to master your pace without destroying yourself - technical proficiency. 3 x 500 @ 800m race pace, with 8 minute rest, would be a very tough workout. Specific training: 95-105% of RP $89.25 USD for the first year, billed yearly. Here is the breakdown of his sample week: 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. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. 5:10x300m. A new HS runner should allow at least two seasons of work to get to these volumes. Taking as reference the last period of fulfillment of the Plan in the 1973-74 cycle, I present the following table: 7. 2x(3x300m) 3 min rec. 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. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. 4 days before the competition I advice to just do 8x150m at slightly faster speed than race pace and with 3 minutes recovery. This training is the aerobic support for the medium and short intervals. The 1500-meter is a popular middle distance track event in track and field competitions, from youth participation all the way up to the Olympic level. Speed Endurance Phase 3. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). 800m specialists may work these 1600m pace repeats in the off season with an extended rest, such as a weekly 8-12 x 200m at Mile pace, with a 2:30 rest. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Training volume / mileage = in base period he runs around 100km (62miles) per week. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. (95%-105% of race pace) Lisa does not follow a high protein diet like sprinters require, she just eats a balanced healthy diet, and treats herself every now and then. 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. 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 . Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. Current 800m level: You may be lacking in the 3rd track type of workout. 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) A 52-week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. This distance has been run at the Summer Olympics since the . Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. 1515 sec hill sprints (225s running) In such a way, the largest increase in the training structure took place in the preparatory distances for the 800m, without overlooking the special means for the 400m. 8x150m 3 min rec. *Short intervals at 80-90% of 800m pace with very short recovery ( 3k+ pace to 1500m+ pace) Example of training program in the specific period: 1. Example of 5-Pace Training (method used by Sebastian Coe): Day 1: 3 x 2000m or (2 x 1,200m) + (1 x 800m) + (2 x 400m) 5000m pace. The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Progresses to 2x(2x400m) 3 min rec. For example if you do too much specific training in season and completely neglect the longer endurance training, your performance will not be optimal. Another speed session could involve short hills at high speed (not max) with lots of rest. Rest The pure 800m runner is the person who has good pbs on 400m and 1500m, but the 800m pb is better than the 400m and 1500m pb. Add some bodyweight exercises at the end of workouts, about 3 times per week. 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. We have provided enough information for an average person to develop their skills to excel in the 800. Example of training program in the special period: 1. On Wednesdays she starts with a short run of about half an hour, then an easy run in the afternoon / evening. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. Note: Very smart folks debate these numbers on a regular basis. The 400m/800m type is the person that has a very fast 400m pb, a good 800m pb, and a somewhat poor 1500m pb compared to the level at the 400m and 800m pb. Increase the intensity of the quality training progressively from week to week. During the winter, a considerable portion . 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. Strength training: 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) Required fields are marked *. 1 min rec @85% of RP 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. 80% of RP = 15.63/0.8=19.54 sec per 100m Gradually increase the amount of running, and build you fitness. 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. Pre-Event Training Thursday, May 25, 2023 4:00-8:00pm . Paces can range from 400m pace to marathon pace. 50 min easy jog You goal is to gradually increase the mileage and the volume of the quality training (interval training). Introductive period: + general strength/core (800m pace) and 1500/300m speed. 2x(3x300m) 3 min rec. Progresses to 7x250m with 2 min rec. One, the vo2 max training is more background work before the speed endurance / rep / lactic tolerance work (which will involve training at 1500m / 800m and 400m pace). The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. 3. Research Special Endurance workouts and come up with a plan. 10x300m. Core training Speed work during this period becomes more race specific. 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). Wednesday: PM: 7km Easy, 8x100m hill sprints, strength. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). Basically, you are getting some tough long sprint workouts to get the athlete used to the pain of the 800m. I include warm-up routines as mileage. On the race specific sessions you should as you get fitter try to reduce rest between reps, increase the number of intervals or increase the length of each interval instead of trying to run faster than 95%-105% of race pace.

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