The 400m/800m type and the 800m/1500m type should train differently. (medium long intervals, basic mileage, strength training, plyometrics). Hills build spesific running strength and elastisity in your legs and prevents injuries. The specifics of training is not important. These will have a positive impact on the 800m. The 800m is more anaerobic than most endurance runners think. Introductive period: Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. 800m Training & Race Tactics . 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. If you’ve hit a plateau in your 800m (~1/2 mile) time, you can adjust your training to break through your wall and run a faster 800m. Examples of training sessions during the fundamental period: Long aerobic intervals: He won four Olympic gold medals and eight World Championships gold medals. 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. Generall strength: Repeat the cycle with progression on the interval sessions. Training should begin with general training and become more spesific the closer you come to the race day. Remember, training with speed is not only for sprinters. Because the 800m is one of the shortest endurance events in track and field an athlete who runs the 800 will have a huge advantage over their competition if their body is capable of running at faster rates of speed. That means if you don’t feel fresh enough to do the session at the exact pace because of tiredness or some other reason, it’s 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. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). 3x600m @ 95% of RP with 10 min rec. Mon 3-4 X 300 w/full rec. Summary of the fundamental period: Build your base and mileage so you reach the milage you want to/will have during the fundamental period. Progresses to 8x600m. There are of course different opinions on what is the best training, and many will probably disagree with me. Training with workout intensities at or below this intensity will challenge the aerobic system to use fatty acids and save glycogen for higher intensities. › 800m training program › 800m training plan pdf › 400 800m training program › training plan for 800m runner › 400m 800m training plan. Once the runner increases their effort above this rate, their body’s primary fuel needs will shift from fatty acids to glycogen without any accumulation of lactic acid or hydrogen ions. If you have any questions or want individual coaching you can reach me on the mail address below. (5-10k pace) 4. Example of training program in the special period: 1. These exercises are of high importance if you want to stay injury free. 40 min easy 6. Training in this period is gradually progressing towards specific training. Friday AM: Core. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. You should in most cases not try to do a demanding training session when your body is not ready for it. 7x600m. I recommend exercises like explosive squats 4×4 reps and 1 legged explosive step ups. Use short hills to build strength while you are building up your endurance. 4: 3×1000 at increasing speed per rep and per 400m – rest 7’+ 9’ (3000m) Progression is from speed power to maximum speed to resistance of speed. The 800m training program is made of four components- aerobic power, speed endurance, speed, and power. My ideas on 800m training comes from years of studying elite and sub elite training programs, information from running coach Renato Canova, Brad Hudson, Gianni Ghidini and from the 5 pace system that was used by Sebastian Coe. Especially for the fast type of runner. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. 3. In this PDF file you will have a good training information about Joe’s 400m & 800m training philosophy : – General Training Principles. *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. Ron Grigg’s ‘Complete Program Design for 400/600/800 Meter Athletes’ Planning training for our primary event 400/600/800m athletes comes down to finding the optimal mix of ‘speed’ and ‘endurance’ related training activities. 4. This is a long to short program 800 meter runners can do this workout with jogging as the recovery This type of workout can be classified as a true “lactic acid” or acidosis tolerance – butt locking – extensive tempo workout. 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. Joe is concentrating on middle distance events: the 400m, 800m and 1,500m. 2x(3x300m) 3 min rec. 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 focus is on Aerobic development and Progression is running longer repetition, more repetitions or with reduced recovery at race pace. 3x400m 5 min rec. Core. 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. Whats people lookup in this blog: Share this: Click to share on Twitter (Opens in new window) 4x800m Strategies . 3x600m 12 min rec. 1 min rec @85% of RP Sorry to say that, but that’s the reality. 50 min easy jog Medium long aerobic intervals (400-600m) Be fresh mentally and physically for the hard days. 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. *Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace) 5x(2×400) rest= 2 min rep rest’ and 4 min set rest’ (4000m) 8. Training with workout intensities near the anaerobic threshold allows a runner to maximize their aerobic systems efficient use of glycogen while expanding the aerobic system to higher levels. 3: 3×1000 at increasing speed per rep and per 400m – rest 6’+7 (3000m) 50 min easy jog IMPORTANT: If you are a high school or college 800 meter athlete and try to run these 800m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 800m workouts are intended to train. Progresses to 6x500m 90 sec rec. 8 min set rec. If you are not sure when to do these track workouts or if you would like to follow a training schedule, check out my 800m training program. Let our team of training experts develop the training course perfect for your custom need. No amount of perfect training can make you a world champion if you don’t have the talent and no amount of talent can make you a world champion without correct and consistent training. 2x(3x300m) 3 min rec. Our coaches prepare training programs for sprinters and hurdlers, as well as separate workouts for mid- and long-distance runners, at our team practices.For our current practice schedule, please see our The 800m/1500m type will benefit more from lower intensity and more milage. So this means that to perform optimally you need to have these qualities present in you training program and you need to always try to improve or maintain them: long endurance, short endurance, speed, strength training and plyometric training. 3 x 3 x 200m rest … You need both speed training and endurance training in your program. + general strength/core (800m pace) 7. 4. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. 2.Use different paces in your training program. He formerly held the world and Olympic records in the 200m (19.32) and 400m (43.18) as well as the world record in the indoor 400m (44.63).He also once held the world’s best time at 300m (30.85). You can complete it for a short time and start working promptly. The short fast speed training later becomes longer and slower. *Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint) Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. Below is a list of a few 800m aerobic threshold workout intensities that will help train the aerobic system to use fatty acids and glycogen without the accumulation of lactic acid and hydrogen ions. Lots of drills and striding – even as main workouts. If you are not sure when to do these track workouts or if you would like to follow a training schedule, check out my 800m training program. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. Short aerobic intervals (200-300m) The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an 800m athlete to build a good foundation for improving their anaerobic power. Run within your limits, and do not go beyond your limits on most of you training sessions. Types of interval training suitable for the 800m runner: Long aerobic intervals: 65-85% of 800m pace Last 2-3 days before competition should always be easy training so that you are ready for your best performance. 3. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. The following link provides an example of a detailed Annual Training Plan (Macrocycle, Mesocycle and Microcycle) to help guide you with the planning of an athlete's training program. Middle distance winter training is the time of the year that many physiological development gains can be made in middle distance athlete fitness, and not just in the endurance component of training. Fundamental period: The 800 meters is defined as a running event which is also being competed at the Olympics. 2. Introductive period. 8x200m 90 sec rec. 8x100m flat @ 90-95% effort. The only difference is that the endurance athletes don’t train with these workouts nearly as often. Wed 20 minute easy jog w/20 minutes of easy Tempo strides* (*early season can walk back 100m, followed by jogging back to the line, and finally, turnarounds for shorter recovery. Junior Middle Distance Program. 80% of RP = 15.63/0.8=19.54 sec per 100m 8x200m 2 min rec. So your training must reflect this. 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