3400+3300+3400 rest= 2 and 4 (3300m) Specific period: Training Guideline 800m And 1500m Middledistancetraining File Type | . Wednesday: PM: 7km Easy, 8x100m hill sprints, strength. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. 11. 7: Plyometrics+8x100m fast strides. Completed workouts sync with popular apps like Garmin and Wahoo. The goal of these short uphill sprints is to recruit as many muscle fibres as possible, so you need to run it at a 95-100% intensity with good recoveries. At the end of the special period you have made a gradual progression from the special period to the specific period. Taking as reference the last period of fulfillment of the Plan in the 1973-74 cycle, I present the following table: My goal with this guide is to help other runners to improve their performance in the 800m. 2. 3x600m 12 min rec. Aerobic Threshold . Here is what a sample schedule may look like. 2022 has been a very successful year in terms of sporting achievements. After this period, volumes are going down slightly and intensities are continuing to rise. 1 x 600m at 800m race pace, then add on some 200s. So I have some theoretical and practical knowledge. So your training must reflect this. 12x100m sprints flat (1400m) 5x(2400) rest= 2 min rep rest and 4 min set rest (4000m) There is a helpful information on the website that addresses nutrition as well. The hip and core strength will also be useful for injury prevention. You may be lacking in the 3rd track type of workout. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Up to today, Greg is still mentored by some of the top coaches in the world. Speed endurance training is usually never less than 150m. 2x(3x300m) 3 min rec. Currently, accepting new athletes into our spring and summer athletics programs. Watch for signs of overuse injuries. MIDDLE DISTANCE (800-1500M) BASE TO RACE - HIGH-LEVEL PERFORMANCE Plan Description This 20 week plan, with tune up races, is for the aspirational higher-level middle-distance male/female performer who is looking to bridge the gap to elite level performance sub 1:50/2:04 800m or sub 3:46/4:081500m. The athlete should be winded aerobically, but not destroyed. 2: 50 min easy + strides/short hill sprints. In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. There are of course different opinions on what is the best training, and many will probably disagree with me. 50 min easy. 1. 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. 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 (5-10k pace) 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. Keep you easy days very easy, better to go abit too slow than to fast. Start with VO2Max #1, then read #2, then read #3. 400m - 500m Race Paces: These paces are used early on in a hot 800 to get in front of the pack / out of traffic. You have to understand the exercise physiology of the workouts, and where you are in the season. 6. 2: 50 min easy jog 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. 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. 9. 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. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. In 2008 she was ranked fourth in the world for the 1500m. Hi..I am 20 years old and I am running 800 m and my running time is 2:00 minuteplease give me time break work and diet.. followed athletics for years, any chance of an update of what lisa is doing now? Tuesday morning is another easy run, and then in the afternoon a track session, but less intensive, about 80% work level. 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. Girls Football Final 8x400m 90 sec rec. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. 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. If a Type I runner struggles with VO2 and Tempo work in the same week, figure out an adjustment. Our programs are built specifically for an area, skill, or time period. 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. 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. 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. 6x800m 2 min recovery. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. 6. 7x600m. 8. Medium long intervals: 80-90% of 800m pace Sophie and Mitchell are our Sports Representatives on the 2023 Clemes Council. Lisa Dobriskey is a middle distance runner from Kent, UK. as base work and to allow for a milder training. 2 min recovery. Examples of training sessions during the fundamental period: Long aerobic intervals: + general strength/core (800m pace) Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. 8x200m 2 min rec. Type of training sessions that should be included in the fundamental period: Long aerobic intervals (800m-1200m) Low volume. The weight room is likely very important to this athlete. 100m training; 200m training; 400m training; 800m training; 1500m training; 5000m training; 10000m training; 400m Hurdles; 3000m Steeplechase training; . Both between repetitions and between training sessions. Example: 58 seconds up a steep hill with slow walk back recovery. Also remember that each pace works as a support for running at the other paces. Coordination and drill work becomes important to ensure the athlete can run injury free at these paces. Long tempo runs at threshold pace (intensity zone 3) should be avoided by 400m/800m runners and pure 800m runners. I observe many coaches making this mistake in their coaching. Your goal is to be able to run longer at the speed of the race, not running faster than race pace. To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. 4. Introductive period: Training is not to replace, but to add as Canova says. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. Specific period: Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. I prefer a moderately challenging long run, but it can mess some 800m runners up. She knew how it was going to feel in that last lap because she has been there before. The 1500m has unique strength and speed demands. Read Winning Running (Coe), Athletics (Wells Cerutty), and Better Training for Distance Runners (Martin / Coe) to broaden your understanding of strength and speed development at the Olympic level. Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Example of training program in the special period: 1. 3x400m 5 min rec. Race Phase. Endurance Phase 2. 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) 50 min easy jog It is a great event! 6. The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Authors Balyi, Way, and Higgspioneers and veteran LTAD . I'd do intervals of anything from 30 seconds up to three minutes. 4. 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. Ph: +61 401 359 669EASTERN ROAD, BLACKTOWN INT'L SPORTS PARKROOTY HILL, NSW 2766 speedcityacademy@gmail.com, Subscribe to "Sprintology" the Newsletter, Sprint FAST - Online & Remote Sprint Coaching for Athletics, Sprint FAST - 12 weeks Max Velocity Wickets + Progression, Sprint FAST - 16 weeks Strength Endurance program for 800m, Sprint FAST - Full Season Program for the 800m Running Event, Use left/right arrows to navigate the slideshow or swipe left/right if using a mobile device, choosing a selection results in a full page refresh, press the space key then arrow keys to make a selection. (approx 1500m pace). 800m/1500m runner seems to respond better to this training. This is the period where the main bulk of training is done. This finicky pace represents the exact tipping point on a run where the body is just able to keep up metabolically. assessment into practice to help sport leaders plan athletic development across the life span or design detailed programs for a particular group, including those with physical and cognitive disabilities. rest= 2+3 and 5 (2700m) You are not looking for massive acid build-up during this part of the season. Type II 800m Runner (Mid-Endurance Based) Mileage / Volume. Significant cross-training and weights: high volumes of sets and reps and lower weights. 1. Transition . Our programs are built specifically for an area, skill, or time period. 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. This person can win the 800m at the collegiate level. 3x600m 12 min rec. This person probably has ZERO interest in racing the 1500 meters. 3. Add a few over-distance races. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. This is because a sudden increase in milage will greatly increase the risk of injuries. The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. 5x1000m 2 min rec. 3 workouts a week on the track is sufficient. Schedule for a middle distance athlete aiming to run 2min 25secs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. *specific 800m training sessions: 95-105% of race pace. The 800m/1500m type will benefit more from lower intensity and more milage. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 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. 3800 at increasing speed per rep and per 400m rest 8+10 (3k-1500m pace) 40 min easy For the speed training I prefer to increase the number of repetition only: 1. 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. These will be done for all 26 weeks. This is not a rare condition in runners, in fact one study of female athletes suggested that 50% of all women runners are deficient in iron. Long Runs: Short aerobic intervals (200-300m) Specific training: 95-105% of RP Enough training to get you ready for next season, but not so much that you are burnt out or over-trained by . Zone 2 training is good for increasing the aerobic threshold and I think these runs is most important for half and full marathon runners. 1. What I am trying to say is that even though you dont train pure speed with the long sprints the speed of them are more than fast enough to train the speed for 800m. 4. You can get about 3 HARD days per week, including race days. 1 week ago Training Program. There are also former World Record holders who added a competitive marathon to their training regimen in season! As all athletes have different needs, a single program suitable for all athletes is not possible. That means you could do 1 or 2 more intervals at the same pace if you had to. 11.40 min easy 12.warmup 30 mins + low volume plyometrics. 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. The training must reflect the energy needs of the event. You need some mileage, both recovery miles and aerobic miles. Special period: Starting in Week 21-22, weight room work will shift towards maintenance and not growth. 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. Training in zone 4 rather than zone 3 will probably develop the vo2 max more and also the pace of these intervals will be faster and more running specific to the pace of the 800m. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. ( 10k to 1500m pace) Mary Moraa (Kenya) won the women's 800 meters using the strangest tactics any of us had ever seen. Track your performance with robust data tracking and detailed graphs. It is of very high importance that you are able to run at 95%-105%, because this is very race specific training. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. 8 min set rec. We often use a 14 day schedule. The rest are tempo runs and recovery runs. 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. November 10, 2022. Vo2Max Pace: Measurement / reflection of Aerobic Power. Basically, you are getting some tough long sprint workouts to get the athlete used to the pain of the 800m. I am okay if one block gets shortened to 16 weeks. I am a Masters Athlete and Coach currently based in London UK. 3k pace 6. Plenty of rest. Strides are helpful to support the development of neuromuscular coordination. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) I recommend to do the last hard interval session (for example: 3x600m@95% of RP or 4x400m @100-105% of RP) no closer than 7 days before the competition. 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. Examples of race specific training sessions during the specific period: 1. 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. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. Here is the macro view of a 6-month (or 26 weeks) training period. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. 1:00 Rec between reps. 3 x 800m. Typical training week in the introductive period: 1: 50 min easy jog The athlete that starts out slower in the race has the added risk of navigating lane changes and crowds (tactics), which can be overcome with experience. 2x(300+400+300) rest= 4+5 and 10 (2000m). The intervals should be performed mostly in intensity zone 4-5. 2. Grant yourself another easy day, and do the hard day the next. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. As you train, focus on keeping your body relaxed, especially the fingers, arms neck and face. There are also field events, including the long jump, triple jump, high jump, pole vault, shot put, and discus throw. In the 2019-2020 season, he had 30 athletes qualify for National Athletics Championships and World Junior Qualifiers for the past 4 years. You need both speed training and endurance training in your program. Lower volume of sets and reps and high weights. 800 meter Training How Much Mileage should a Half-Miler Run? 9. Progresses to 5x1000m 90 sec rec. Progresses to 8x200m with 90 sec rec. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athletes success. Fundamental period: Progresses to 10x150m 3 min rec. Note: Very smart folks debate these numbers on a regular basis. With 10-15 minute breaks. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. Pure speed is not a problem for running a fast 800m. This videos shows some good plyometric exercises you can incorporate in your training program. 50 min easy jog 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. The 800m/1500m type will benefit more from lower intensity and more milage. There are some good information online, but its spread out in many different places and I want to collect the good info in one place.This guide will be very informative for the self coached runner. Begin to master your pace without destroying yourself - technical proficiency. To increase the volume of training gradually. 105-110% of Race pace. Workouts that increase your anaerobic capacity in the 800m. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. Running the intervals faster, but with longer recovery and reduced total volume. 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. (2-3 months) Paces can range from 400m pace to marathon pace. Aerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5 Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5 Current Model Energy Source 400m 800m 1500m 5000m 10000m Mar. Some nastier hill sessions: 8 x 400 at 93%, for example. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. That means focus on sessions at 95-105% of your race pace for your racing distanse. 4x(3300) rest= 2 and 4 (3600m) This is done after an easy run. 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. 1520 sec hill sprints (300s running) 4. Did my mistakes in training, had my injuries, overtraining and so on, so I have learned the hard way. Specific period. 3x400m @ 95-105% of Race pace. Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. 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. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. Then more emphasis on this type of training is more fruitful. 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. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Increasing number of intervals: 50 min easy or rest Back off trying to develop your weakness at this point. Hill sessions can get a longer and slower during this period. Coach Urban's motto: Champions are everywhere, 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. Do 20-30 min continuously or you can split it up into intervals like 55 minutes with 1 minute recoveries. Sunday: Day off. 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. 2 min rest +general strength/core (3k pace) These paces are used in training to build speed endurance. 5: 50 min easy + short hill sprints Special period. 8-10x150m. 4: 31000 at increasing speed per rep and per 400m rest 7+ 9 (3000m) For the fast 800m runner their strength is speed and anaerobic endurance. 400m/800m Training: Hills vs. Wt. 7x600m. This athlete likely has some experience or aptitude in the weight room as well, possibly from the other sports. 2 min rest. Think about the three questions above. 8x150m 3 min rec. Full speed. 1. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. 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. Special period: Medium length intervals: 3x600m rest=4+6+8+2300 rest=3 (2400m) Start at 5K pace and gradually get down to 3K pace work by Week 19. Also called a Tempo Run. One workout is "200/400 speed", one is @800m speed (pace training), and one is "1500/3000m speed" (overdistance) training. 1 min rec @85% of RP The 800m and 1500m are tough races because it is too long for a straight out sprint, but way too short to run at a comfortable speed. 2: 41000 at increasing speed per rep and per 400/ rest 4+5+6 (4000m) In HS, many sprinters have no desire to do the demanding endurance work that they see the distance team doing. 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. 5x1000m 2 min rec. We work with age-group Ironman podium athletes and national level triathletes of all ages. 105% of RP=14.89s per 100m. Specific period: The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. Speedcity Athletics Squad Training offerprebuilt programs for specific events and sports. Saturday varies during the year, generally more track work in summer. (3-5k pace), Medium length aerobic intervals: I will not dwelve too much into physiology in this guide. With speed faster than 105% of race pace, you should instead do on the long sprint session (150 meters) The speed sessions during this period is progressed by trying to reduce the recovery between the reps, making you better to run efficient at a high-speed with high accumulation of lactate. Positive Check -in for the 800m and 1500m freestyle All swimmers participating in the 1500m freestyle on Friday May 26, 2023 must check-in prior to . 5x1000m 2 min rec. Progresses to 1215 sec hill sprints. Finally a 400m fast run For example running long threshold sessions and doing 90 minutes long runs for a 400m/800m type will not be optimal training for him/her, but can be good training for the 800m/1500m type. 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. Here it is, my 800m to 1500m training program. 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. The total session lasts about half an hour. In the special period its a high frequency of training at paces close to or right at 800m pace. 2x(5300) rest=1+2+3+4 and 6 (3000m) General running training for these distances should include: * Some easy running, although it is a lot less important than for the longer distances. If you want a long running career, try to avoid asphalt. During the winter, a considerable portion . ( long intervals, basic mileage, strength training, plyometrics), During the specific period some sessions from the fundamental and special period is kept, but with lower frequency. Lactate Threshold: Also called Anaerobic Threshold. 3. Increase total volume of intervals, do not push the pace. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. Her personal best for the 1500m is 3:59.50 and for the 800 m is 2:00.14. 1500 / 1600 Meter Training Plans The Metric Mile, 1500 meters, Mile, 1600, or 1609: The distance means different things to different people. 5. 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. With some drills and footwork this athlete may improve significantly in sprinting and endurance ability. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. Watch for signs of overuse injuries. 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 . 13. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training.