training program for 800m and 1500m

Examples on how you can progress the short aerobic intervals during the special period: 1. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. 50 min easy. About Press Copyright Contact us Creators Advertise Press Copyright Contact us Creators Advertise 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. Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. 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. November 10, 2022. Build your base and mileage so you reach the milage you want to/will have during the fundamental period. I include warm-up routines as mileage. Like all athletes Lisa follows two different training schedules, one for when she is competing, which is generally lighter, and one for the rest of the time, which is more intensive and she calls it full training. Weekly Anaerobic Threshold run of 20 minutes minimum. After this period, volumes are going down slightly and intensities are continuing to rise. 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. (1500m/3k pace), Speed: Intervals has finally arrived at specific pace 95-105% during the progression from the special to the spesific period. 2. Add some bodyweight exercises at the end of workouts, about 3 times per week. Easy to moderate continuous runs : 2. But you will have shorter restitution time after the session and more energy for the speed sessions. . 10x120m sprints flat (1440m) This is not the time for unhappiness. Medium paced long runs: 60-90 sec rec. Both types do Max Velocity work weekly as one of the Speed sessions. Long intervals become faster with longer rec. One workout is "200/400 speed", one is @800m speed (pace training), and one is "1500/3000m speed" (overdistance) training. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. 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. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. Here is what a sample schedule may look like. Plays a role in 100m success as well. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. Examples on how you can progress the speed training during the special period: 1. 5x1000m 2 min rec. I will also collect all the information on 800m training that I know of in one place. Enjoy!Please keep these training programs free by supporting me on patron here: ----- https://www.patreon.com/. This distance has been run at the Summer Olympics since the . We often measure it with a Flying 30 Sprint. 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. (multi pace training) But is not combined in any race specific way. (1500m/3k pace) Read Highly Intelligent Training (Livingstone), No Bugles, No Drums (Snell), or Running to the Top (Lydiard) to expand your understanding of aerobic development at an Olympic level. 7: 1 hour easy. Before You Start Just keep active and train easy. This training is the aerobic support for the medium and short intervals. I also tried to make it into a system of full year training with progression from least specific training to most spesific training. The intervals should be performed mostly in intensity zone 4-5. Increase the length of repeats, running at the same pace. Running the intervals faster, but with longer recovery and reduced total volume. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. This athlete is likely playing another sport that basically reaches similar mileage during practice and games (he / she is not running another 18 miles per week outside of practice). ( 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. It is relatively important to the Type II 800m runner as well, even though he / she may not be able to hang with the sprinters. At the end of this period you are basically doing the short intervals at close to or at race pace. Progresses to 6x500m 90 sec rec. 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. Progresses to 2x(2x400m) 3 min rec. There are also former World Record holders who added a competitive marathon to their training regimen in season! 4x300x 2 sets. As discussed on the previous page, once we have an understanding of the athletes TALENT and DURABILITY, the key training variables left for us to work on are training VOLUME and training INTENSITY. Medium long intervals: 80-90% of 800m pace Progresses to 3x500m with 5 min rec. Great balance of sprint training and strength training for building a base specific for sprinting performance. My advice is to have a negative split on all intervals and keep in most cases keep a reserve of 1 or 2 intervals(during base training). 1. Upload completed workouts from your favorite tracking app or device. At the end of the special period you have made a gradual progression from the special period to the specific period. 3x600m 12 min rec. For that reason, biomechanics of cycling has grown as a research field with many publications (2-4 weeks) This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. (Read my interview with Gary Reed), *NOTE: readTempo Training Differences for Sprinters and Distance Runners, Lets take a look atGenzebe Dibaba training leading up to her world record of 3:50.07. 5. 1500m pace Here is what a sample schedule may look like. Also remember that each pace works as a support for running at the other paces. 5x(2400) rest= 2 min rep rest and 4 min set rest (4000m) 11. Advert. This is during the fundamental period. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. Intervals is trained at different paces and length. 3. 2x(300+400+300) rest= 4+5 and 10 (2000m). Typical training week in the introductive period: 1: 50 min easy jog If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) 1 min rec @85% of RP You may be a good athlete at a slow school. Likewise, some folks have very little development in coordination-based activities and prefer to just jog because it feels more natural / comfortable. 5. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. 5: 2600+2600+1600+1x600m rest=3/5/6 (3600m) Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work. Recovery . Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. 8. Which paces you should focus most on depends on your racing distance. The short fast speed training later becomes longer and slower. Duration . That's around 150m-800m repeats. 8x150m sprints flat (1500m). As you train, focus on keeping your body relaxed, especially the fingers, arms neck and face. Vo2Max Pace: Measurement / reflection of Aerobic Power. Multi pace training is basically to train at many different training paces within a short training cycle 7-14 days. 8x200m 2 min rec. You should in most cases not try to do a demanding training session when your body is not ready for it. 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. Scientists and accomplished coaches have quantified / estimated that high achieving 800m runners use the following energy system distribution to excel: These are good estimates. as base work and to allow for a milder training. 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. A Durham College Sport Management Advanced Diploma graduate, currently working as the Sales and Marketing Coordinator for TEAMLTD. <br><br>I am actively enhancing my skills and knowledge of sport . 3. For the fast 800m runner their strength is speed and anaerobic endurance. The weekly Long Run may fall into this category. 9. Tuesday: PM: 3km Warm Up, drills and strides, 1200, 800, 400, 5x200m. Progresses to 8x400m 60 sec rec. Speed endurance training is usually never less than 150m. 90 sec rec 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. So in a training cycle of 7-14 days you must train to improve all these qualities. (95%-105% of race pace) 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. Start at 5K pace and gradually get down to 3K pace work by Week 19. All vital components of event training are included from fitness testing, mental conditioning, and multi-pace training to post-event analysis. Taking as reference the last period of fulfillment of the Plan in the 1973-74 cycle, I present the following table: 50 min easy or rest Girls Football Final Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? The training must reflect the energy needs of the event. 800m/1500m runner seems to respond better to this training. Hill running can serve many purposes. The concept is more important to me. The fast 400m/800m type, the pure 800m type and the resistant 800/1500m type. Endurance Phase 2. This person probably has ZERO interest in racing the 1500 meters. 5. It's based offGreg's theory and philosophy and for the first time, he's opening up an opportunity to dig deep into some of exercises, training parameters, and the type of environment he use to build champions. 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. Progresses to 4x400m with 5 min rec. Lisa Dobriskey is a middle distance runner from Kent, UK. Get feedback, stay on top of your training and perform at your best. Trying to advance or qualify. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. 6. Per 100m = 125s/8 =15.63s, Short intervals 80-90% of RP (race pace) 400m/800m Training: Hills vs. Wt. Explore Your Weakness: Make sure you dont miscalculate your strengths or weaknesses without committing about two full seasons (6 months each) of working on your abilities. MEET PROGRAM 2023 Canadian Masters Swimming Championships : Friday May 26th: Warm up: 8:00 am- 8:50 am Start Time: 9:00 am . 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. Example of training program in the special period: 1. Race Phase. The 800 meter run is a favorite event for many athletes and fans. 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. Since they only lose by 1-3 seconds in the 200m, they perceive they are good at sprints, versus losing by 60-90 seconds in the Mile to a teammate. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. The faster pace should come from a natural increase in fitness, not from trying to push the pace on the interval sessions. 16: 50 min easy jog. 3x600m 12 min rec (95%-105% of race pace) With 10-15 minute breaks. Most active athletes naturally have a range of paces in their training cycle. I believe in multi pace training. So first you need to figure out what type of 800m runner you are and then train accordingly. This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season. 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). You need to do the correct training for your type. 5x1000m 2 min rec. Strength, power, and conditioning workouts. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. 4 days before the competition I advice to just do 8x150m at slightly faster speed than race pace and with 3 minutes recovery. It is a great event! 2. 2. Type I and Type III 800m runners will excel with a commitment to weight training and Drill work. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Training is not to replace, but to add as Canova says. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. 4: 50 min easy Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. No expectations - just work hard. Completed workouts sync with popular apps like Garmin and Wahoo. Sources. Generall strength: 13: 8x400m. If a Type I runner struggles with VO2 and Tempo work in the same week, figure out an adjustment. I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. The 800m/1500m type will benefit more from lower intensity and more milage. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. There are also field events, including the long jump, triple jump, high jump, pole vault, shot put, and discus throw. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. Workouts that increase your anaerobic capacity in the 800m. The Type II runner will likely benefit during this period. (400-800m pace) Progresses to 2x(4x300m) 3 min rec. 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. During the winter, a considerable portion . 1015 sec hill sprints. On race day, add some more medium-quality 150s, 200s, or 300s after your race. The benefits of being aware of your training paces in a training cycle is that you will cover all the paces for building both speed and endurance. Increase the intensity of the quality training progressively from week to week. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. The video below is just a sample from Coach Halliday's instructional DVD entitled High School Coach's Blueprint for Success: 800M / 1500M . Increase total volume of intervals, do not push the pace. Up to today, Greg is still mentored by some of the top coaches in the world. Starting in Week 21-22, weight room work will shift towards maintenance and not growth. A very small percentage of good college 800m runners do so without having a year-round commitment in the gym. 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. This person can win the 800m at the collegiate level. 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. 6: 50 min easy jog or rest Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Most Type II runners will need it as well, but you will find a few exceptions - people who dominate with massive aerobic power. Keep good all round strength for injury prevention and performace. Back off trying to develop your weakness at this point. It eradicates the need for big mileage" - Peter Coe. Weeks 1-2: Athlete off. 9. 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. 6 x 300 or 5 x 400 meter hills at 93% effort. Have a plan and keep progressing slowly. Pace (Race Paces) Intensity: Discussed above. 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. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. David Weir has won the London Marathon four times, but he also won Olympic medals in the 100m, 200m, 400m, 800m, 1500m, and 5000m wheelchair events. 50 min easy jog Increasing number of intervals: 2 min rest. 50 min easy jog Weekly longer, easy run. 1. They have maybe been a former long sprinter or long distance runner and believe that their type of training is the best and make all their athlete follow the same training regime regardless of the type of runner. 3600+2600+2600 rest= 3 and 6 or 3400+3300+3400 rest 2 and 4 + general strength/core (3k/1500m pace) 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. This person can win the 800m at the collegiate level. 4. Running the intervals faster, but with longer recovery and reduced total volume. Day 3: 6 to 8 x 800m 3000m pace. As all athletes have different needs, a single program suitable for all athletes is not possible. 10.8x200m @ 100% of race pace. The training for your race distance should be spesific in the last weeks or last few months before the competions. <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. Especially for those targeting the 800m, anaerobic glycolytic training (lactate tolerance training) is essential to reaching peak performance. 105% of RP=14.89s per 100m. Hills sprints are very beneficial for all type of runners. When she did that, she knew she was ready. 5. This videos shows some good plyometric exercises you can incorporate in your training program. Quickly view upcoming workouts in the TrainingPeaks app. The total session lasts about half an hour. It . Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. 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. Run on soft surface, at least on you recovery days and long runs. 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. Begin to master your pace without destroying yourself - technical proficiency. The 400m/800m type and the 800m/1500m type should train differently. Progresses to 6x700m. Athletes train hard. 5. It is important for us to grasp which energy system contributes to the success of the event we are training for. 2. (medium long intervals, basic mileage, strength training, plyometrics). 8 min set rec. There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. Progresses to 10x150m 3 min rec. Many of Renato Canovas long distance athletes do this type of training year round. 5x1000m. 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. The athlete should be winded aerobically, but not destroyed. 2.05 min = 125 sec. 3. Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 90 sec recovery + general strength/core (1500m/3k pace) All the way up to an entire season. 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. This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. The training year is split into these periods: Regeneration period: (2 weeks) Mo Farah and Galen Rupp incorporate exercises like these in their training program. An endurance base and a speed base. This is also true for training in season, you still need to keep the elements from earlier periods of training (endurance, speed, strength, plyometrics) while you are doing specific training, but in smaller amount or less frequent than in the base training of course. 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. 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. So her magic workout leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery. (5-10k pace) 8x400m 90 sec rec. An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. I prefer a moderately challenging long run, but it can mess some 800m runners up. - about 10 weeks later. This may help you to determine your actual strengths. Type III Athlete: Is the athlete mediocre at the 400m and 1500m, yet very good at the 800 meters? Saturday is competition day. 2. In 2008 she was ranked fourth in the world for the 1500m. A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Her full training week starts with a one long run of 90 minutes every Sunday (shorter in winter). I will not dwelve too much into physiology in this guide. Training is not to replace, but to add as Renato Canova says. 1. Training is very individual and in the process of training you need to find out what types of training works for you and what doesnt. These are lower volume and / or higher rest sessions. 5. 2. They are perfect for building the power and stride before you later train speed at the track. Plyometric training: We have three EXCELLENT ARTICLES that address workouts at this pace. Training should begin with general training and become more spesific the closer you come to the race day. You have to understand the exercise physiology of the workouts, and where you are in the season. 8 min set rec. He doesn't play too much detail to his training volume as it's reported that he doesn't find it important for his training.

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