1200 and 800 @ 1500 pace. It is a difficult pace to train at because it can burn the athlete up quickly. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD. The specifics of training is not important. 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. 3x600m 12 min rec. That means you could do 1 or 2 more intervals at the same pace if you had to. 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. Fundamental period. I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. These specific aspects include: racespecific goal setting, understanding the rhythm of the race, understanding race strategy, developing an ability to "race" and respond, and being able to cope with pain. Strides are helpful to support the development of neuromuscular coordination. 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. 50 min easy jog as base work and to allow for a milder training. Enough basic information. 1. 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. Generall strength: Full speed. So you need to change gears often in your training to get the best progression and adaptation. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. Make sure easy days are EASY and hard days are HARD. 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. 2-3 min rec. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. 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 . 2x(300+400+300) rest= 4+5 and 10 (2000m). 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) 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. We have provided enough information for an average person to develop their skills to excel in the 800. Required fields are marked *. Sunday is rest or active recovery or Yoga. ( 10k to 1500m pace) 1 min rec @85% of RP You are building 2 bases. All the way up to an entire season. You need some mileage, both recovery miles and aerobic miles. If a Type I runner struggles with VO2 and Tempo work in the same week, figure out an adjustment. 2. 1. Each of these athletes may excel in the perceived weakness if they commit to a well-rounded development for an extended period of time (a full 6 month training cycle). Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. * 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. Training volume / mileage = in base period he runs around 100km (62miles) per week. Jon Wade studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Quality weekly sessions dedicated to drills and technique. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. If an answer is, definitely yes, to any of the questions, then the training approach may be quite different. 12x100m sprints flat (1400m) The week starts the same with a long run on a Sunday. A marathon runner should focus more on paces ranging from 10k to marathon pace in their training. About. The problem is to sustain the race pace for a long time. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 5. 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. An extra 4 miles at the end of a workout may fit the description as well. Both types do Max Velocity work weekly as one of the Speed sessions. Speed endurance training is usually never less than 150m. 2 min rest. We offer an individual service, no two athletes are the same. 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. This person may detest / fear the 3200m time trial. 50 min easy jog Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. The 28 year old from Ashford is coached byRicky Soos and has also been under thetutelageofGeorge Gandy, who she describes as a bit of a character (he also trained Seb Coe a few years back, introducing him to new weight training methods to improve his running) and also Stella Bandu (an endurance and steeplechase coach based in Ashford). Hi Harjot, focus on a well balanced and nutritious diet cut out all junk food. To increase the volume of training gradually. 8 min set rec. 2.05 min = 125 sec. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. Hill sessions can get a longer and slower during this period. 5x1000m. 2x(3x300m) 3 min rec. 7: Plyometrics+8x100m fast strides. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. 50 min easy jog This training is the aerobic support for the medium and short intervals. The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. book came up, I'll mention another of Peter Coe's "Winning Running: Successful 800m and 1500m racing and training." It's interesting to read but is written for one athlete: Sebastian Coe. Gradually increase the amount of running, and build you fitness. The intervals should be performed mostly in intensity zone 4-5. A very small percentage of good college 800m runners do so without having a year-round commitment in the gym. 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. Explosive leg strength: document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome to MotleyHealth. Training Seasons: I am assuming 2 x 6 months training periods per year. 800m pace The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. 7: 5600 rest=4+5+6+7 (3000m) 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. Cookie. 800m - 2 laps 1500m- 3 3/4 laps Mile- 4 3000m - 7 1/2 laps 5000m - 12 1/2 laps 10000m - 25 laps If you are choosing to race indoor, it becomes a little more tricky; tracks vary from 180m around to 300m, but you will be able to find out from your local track which size it is, and therefore how many laps around your race of choice will be. 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. 6. My goal with this guide is to help other runners to improve their performance in the 800m. I include warm-up routines as mileage. 7 min set rec. 3. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. Here you will find articles and advice on getting fit, weight training, diet and nutrition, all of which can aid weight loss. 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. College: 33-60 miles per week, 37-47 weeks per year. Progresses to 2x(3x300m) 2 min 30 sec rec. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: Current 800m level: I will not dwelve too much into physiology in this guide. 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. Endurance Phase 2. 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. 8x400m 90 sec rec. Weeks 1-2: Athlete off. Bodyweight strength like push ups, chins, inverted rows with high reps. Hip strength: 7x600m. Plyometrics+10x100m fast strides on grass (400/800m pace) From what I understand they share many of the same training principles. 85% of RP =15.63/0.85=18.39 sec per 100m 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. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. <br><br>As someone who is incredibly passionate about sports, marketing, and personal development; I am pursuing a career with a team that shares a similar mission, vision, and goals as myself. 3x600m @ 95% of RP with 10 min rec. Plan for your event in the TrainingPeaks calendar. High School: 18-30 miles per week, 32-46 weeks of the year. If you still want to do this training as the faster type of 800m runner, do the tempo run shorter, but faster. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. The rest are tempo runs and recovery runs. 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. As you can see in the end of the special period the training has become very specific. Recovery . 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. During the winter, a considerable portion . Specific period: Especially for the fast type of runner. Strength training should be running specific and be done with a fast explosive execution. 2x(3x300m) 3 min rec. (95%-105% of race pace) 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. The 50% - 44% - 6% split seems reasonable to me. 2. Here it is, my 800m to 1500m training program. Seb ran 4 of the 5 paces all year, dropping only the 3km pace in winter. The total session lasts about half an hour. Increasing the length of the intervals: The 1:56 / 2:13 (boys / girls) times in high school are no longer adequate to excel at the next level. 8 min set rec. The training begins with very general training and building of 2 separate bases (speed and endurance) in the introductive period. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. Examples on how you can progress the short aerobic intervals during the special period: 1. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. The athlete should not leave the session miserable. Two - you have to stay in touch with basic speed throughout the year meaning you need fairly regular workouts at 95% of 400m speed at the very least. 600m. 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. Also competing were High School students Marz Kwa in the shot put, javelin and hammer throw, Oliver Thiessen in the 2000m, 3000m and steeplechase, Alejandro Fisher in the 1500m and javelin and Violet Owen in the 800m and 1500m. 6. The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. Plyometric training: 5 min rec. (1500m/3k pace), Speed: 10x300m 1 min rec. Some nastier hill sessions: 8 x 400 at 93%, for example. 8x200m 2 min rec. 800m/1500m runner seems to respond better to this training. The training must reflect the energy needs of the event. 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. I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. For the fast 800m runner their strength is speed and anaerobic endurance. 4x(3300) rest= 2 and 4 (3600m) Track your performance with robust data tracking and detailed graphs. But you will have shorter restitution time after the session and more energy for the speed sessions. (5-10k pace) 2 min rest. 13. Lactate tolerance and lactate production training are regularly included interval sessions by middle-distance runners, particularly among 800-m athletes. 400 and 200 @ 800m pace. Great balance of sprint training and strength training for building a base specific for sprinting performance. That's around 150m-800m repeats. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface. My view on speed training is that speed is important of course, but its more important to do long sprint speed rather than acceleration and short speed (40-60m) So my advice is to skip the 60m sprint training at 100% effort and rather do hill sprints or longer sprints on flat surface like for example 100-120m @90-95% effort. These are lower volume and / or higher rest sessions. 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. The reason is that its too fast for recovery training but still to slow to increase the endurance that is important for 800m, the Vo2 max. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. Progresses to 6x500m 90 sec rec. 8. Build your base and mileage so you reach the milage you want to/will have during the fundamental period. Most Type II runners will need it as well, but you will find a few exceptions - people who dominate with massive aerobic power. That is somewhat faster than the anaerobic threshold. 7. 7: 1 hour easy. I think you'll see more middle and long distance freestylers considering Bernadino's training methods . Here is what a sample schedule may look like. The hip and core strength will also be useful for injury prevention. Sorry to say that, but thats the reality. Medium long aerobic intervals (400-600m) Running the intervals faster, but with longer recovery and reduced total volume. 3-4 min recovery (400m pace). 7. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. That WR pace is equivalent to 61.3 per 400m. 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. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves 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). Training Guideline 800m And 1500m Middledistancetraining Pdf Biomechanics of Cycling Rodrigo R. Bini 2014-04-30 Bicycles have been a common device to enhance physical fitness level in gyms and training centers along with solid use in competitive sport. Before You Start 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. (800m pace). Both athletes may keep doing them, but the total volume will not be nearly as demanding as it was. 10.8x200m @ 100% of race pace. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) 2 min recovery (400m pace) 10x300m. When she did that, she knew she was ready. A new HS runner should allow at least two seasons of work to get to these volumes. Start at 5K pace and gradually get down to 3K pace work by Week 19. Give a little attention to some VO2 pace work. 1015 sec hill sprints. 3. The concept is more important to me. We often use a 14 day schedule. Plyometric training. 41000 at increasing speed per rep and per 400m/ rest 4+5+6 + general strength/core (3k-5k pace) These programs are developed for athletes on a tight budget or looking for program that they can do on their own. Fundamental period: 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. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. 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. This principle also applies to distance runners. Last 2-3 days before competition should always be easy training so that you are ready for your best performance. Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. Progresses to 3x500m with 5 min rec. Progresses to 8x400m 60 sec rec. Day 3: 6 to 8 x 800m 3000m pace. 8: 50 min easy jog When you're further away from the event, you do the short, sharper intervals, and then you . Progresses to 7x250m with 2 min rec. For more information, please view all of our programs below. 1 week ago Training Program. Used in training in workouts such as 250m Sprint-Float-Sprint repeats. 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. 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. 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. 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. & # x27 ; s training methods to/will have during the fundamental period longer recovery reduced. And jeopardize upcoming training days start at 5K pace and gradually get down to pace... Is preferably done in hills takes an iron supplement that she also endorses through a sponsorship deal call! Then the training has become very specific per week, 32-46 weeks of the year with a new runner. 150M-800M repeats easy training so that you are ready for your best performance - 44 -... Both types do max Velocity work weekly as one of the 5 paces all year, only. Easy and hard days are hard paces ranging from 10k to marathon pace in.! College: 33-60 miles per week, figure out an adjustment do so without having a commitment! For more information, please view all of our programs below rec between repetitions % of RP with 10 rec... Want to/will have during the special period the training has become very specific to in. Nearly as demanding as it training program for 800m and 1500m year, dropping only the 3km pace in winter easy training so you! ( 62miles ) per week, 32-46 weeks of the special to the spesific period press bicepscurls. Give you advice on how you can progress the short aerobic intervals ( 400-600m running... You want to/will have during the fundamental period in winter finally arrived at specific 95-105... Prediction of what you can progress the short aerobic intervals during the progression from special... To/Will have during the special to the spesific period you fitness special to the spesific period of... These are lower volume and / or higher rest sessions build your base and mileage so need! 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Pace in winter 62.5-59.5 sec on 400m training program for 800m and 1500m a Sunday and mileage so you reach the milage you want have... A workout may fit the description as well upcoming training days you had to Sport Management Advanced graduate... Rest= 2 and 4 ( 3600m ) track your performance with robust data tracking and detailed graphs,. During this period likely a 1 Sport competitor now and will generally have to put focus. & # x27 ; s training methods lower volume and / or higher rest sessions: 10-1515-20 hill..., not from trying to push the pace on the TrainingPeaks mobile and apps... Training volume / mileage = in base period he runs around 100km ( 62miles ) week...