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. 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. Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. He followed a 5-pace training system (400m, 800m, 1500m, 3000m, 5000m paced workouts) as a means of addressing the various 'types' of running. Rest 2 min recovery (400m pace) 3600+2600+2600 rest= 3 and 6 or 3400+3300+3400 rest 2 and 4 + general strength/core (3k/1500m pace) Intervals is trained at different paces and length. 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. 2. 4. Day 4: Distance Running. 95% of race pace. Plays a role in 100m success as well. 4:00 Rec between reps. 1000m. 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. 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. The most common events in track and field include sprints (such as the 100m and 200m), middle-distance races (such as the 800m and 1500m), long-distance races (such as the 5000m and 10,000m), hurdles, and relays. Increasing number of intervals: During the special period some sessions from the fundamental period is kept. 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. 5 min rec. I prefer a moderately challenging long run, but it can mess some 800m runners up. 5. Girls Football Final 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. Medium long intervals: 80-90% of 800m pace 3x600m 12 min rec. In this program you will get: 32 weeks of high quality training for the 800m event. 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. As a general rule this should be your training paces: *Easy regeneration running (Slower than 50% of 800m pace) 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. Hills build spesific running strength and elastisity in your legs and prevents injuries. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. She now takes an iron supplement that she also endorses through a sponsorship deal, call Spatone. Medium long aerobic intervals (400-600m) 7x600m. 8x400m 90 sec rec. 1200 and 800 @ 1500 pace. Day 2: Fartlek Run. Progression is from speed power to maximum speed to resistance of speed. 1 min rec @85% of RP 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. I am a Masters Athlete and Coach currently based in London UK. This person may detest / fear the 3200m time trial. 1. For the fast 800m runner their strength is speed and anaerobic endurance. 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. Hassan claimed her first global title in women's 1500m IAAF indoor Championships Portland 2016, she . 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. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Increasing the length of the intervals: How you should progress the intervals during the fundamental period: 1. Start at 5K pace and gradually get down to 3K pace work by Week 19. There are of course different opinions on what is the best training, and many will probably disagree with me. 7. 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. (2-4 weeks) 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. Keep good all round strength for injury prevention and performace. 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. Kampf's incredible consistency in training and racing is what will likely set her up well . She knew how it was going to feel in that last lap because she has been there before. Later in the season you connect these 2 bases in a more race specific way. An extra 4 miles at the end of a workout may fit the description as well. 2.Use different paces in your training program. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. The short and medium length intervals has become fast, with long recovery and reduced volume.This leads us into the specific period. 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. 8x400m 90 sec rec. 4: 50 min easy You will still have sessions from the fundamental period present in this period. 12: 50 min easy jog/alternative training The middle distance races - 800m and 1500m are very demanding because they require the athlete to be primed aerobically and anaerobically at the same time. 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. On race day, add some more medium-quality 150s, 200s, or 300s after your race. 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. 3. You get efficient at running at different paces, keeps variation in your training and avoids staleness. The training year is split into these periods: Regeneration period: (2 weeks) Type II 800m runners will have 2 speed sessions per week (out of 12-13 sessions per week). 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. Start with VO2Max #1, then read #2, then read #3. Training Guideline 800m And 1500m Middledistancetraining File Type | . Speed endurance training is usually never less than 150m. In the special and specific period there is more focus on speed from 400m-3k pace. 3x400m 5 min rec. The focus is on improving endurance and speed in this period with limited lactic buildup. Recovery is recovery. 8 x 800s, 6 x 1000s are examples with 1:1 rest. + general strength/core (800m pace) Increase your milage and training load gradually and slowly. In summary, I am slow to trust an inexperienced runner until I can spend about a year observing a few specified workouts to build up their perceived weakness. A good rule is that after a hard session you should have 1-2 days of easy training before your next hard session. 15: Plyometrics+8x100m fast strides. Long aerobic intervals: 3x800m rest= 8 and 10 min (2400m) Most of you interval training should be at a controlled pace, where you are running within your own limits. Start with Lactate Threshold #1, then read #2, then read #3. rest= 2+3 and 5 (2700m) This may help you to determine your actual strengths. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. A coach will also set a diet. Interval training: Explosive strength is important for 800m runners and plyometric exercises will have a positive impact on the performance. 800m pace Heartbeats per Minute (BPM): Explore the concepts here. I dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance. About Press Copyright Contact us Creators Advertise Press Copyright Contact us Creators Advertise What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. Fundamental period: Gradual buildup of the training and mileage the next 2-4 weeks. 8x150m sprints flat (1500m). This is the period after the season has finished. 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. These are low mental stress races for the athlete. 60-90 sec rec. Special period. 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). Some folks may speculate that it is a 40 / 60 split in either direction. 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. I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups. 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. Training Seasons: I am assuming 2 x 6 months training periods per year. Short aerobic intervals (200-300m) 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. Yoga Retreats The Best Yoga Destinations. 105-110% of Race pace. 3. 50 min easy jog There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. 800m-1500m "Go hard or suffer the rest of your life" - Paul Chelimo's Wisdom Distilled Paul emphasises the importance of being very strategic with training, when to go hard and how to peak at the right time. Dont forget that Strides are still happening regularly. This is the aerobic development window where heavier VO2 pace work is going to be most valuable. This approach does not work for colleges, where 800m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. During the specific period its common with 2 easy days between the hard sessions rather than 1 day. 1. Increase rest if the athlete is miserable. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. "The 5K pace is golden. We often use a 14 day schedule. Keep you easy days very easy, better to go abit too slow than to fast. This person probably has ZERO interest in racing the 1500 meters. Both types do Max Velocity work weekly as one of the Speed sessions. . For more information about that dvd you can click here. Many of Renato Canovas long distance athletes do this type of training year round. 2. Zone 2 training is good for increasing the aerobic threshold and I think these runs is most important for half and full marathon runners. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. The Type II runner will likely benefit during this period. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. The hip and core strength will also be useful for injury prevention. Core training Introductive period. These paces are used in training to build speed endurance. 7x600m. 2x(300+400+300) rest= 4+5 and 10 (2000m). 2-3 min rec. 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. 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. Fundamental period. As you train, focus on keeping your body relaxed, especially the fingers, arms neck and face. Enough training to get you ready for next season, but not so much that you are burnt out or over-trained by . It is a range of work that most coaches dial in between an 8-15 minute race pace ability. 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 min set rec. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. Later in the training these 2 bases are getting more connected. Try to diminish any weak points you have. 10-1515-20 sec hill sprints. To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. At the end of the special period you have made a gradual progression from the special period to the specific period. The reality we see with the event is that each energy system is important, but a weakness can be overcome if the athlete is exceptional at one of the energy systems. 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. Here is the breakdown of his sample week: Your recoveries are the time of your rep. If you are already tired when beginning a interval session you will not be able to run your best speed or volume on the session and you cant stimulate the body to reach a new level. A new HS runner should allow several months of work to get to these volumes. Rest, with the rehearsed warms ups, then a 1500m run, followed by television interviews and warm downs. 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. 1515 sec hill sprints (225s running) MEET PROGRAM 2023 Canadian Masters Swimming Championships : Friday May 26th: Warm up: 8:00 am- 8:50 am Start Time: 9:00 am . 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. 8 min set rec. 4. That is somewhat faster than the anaerobic threshold. Failing to understand this can lead to injuries and poor performance. Increase the intensity of the quality training progressively from week to week. (95%-105% of race pace). Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. 2 min rest. 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. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. Example of training program in the fundamental period: 1: 5x1000m 2 min recovery + general strength/core (5-10k pace) Run on soft surface, at least on you recovery days and long runs. For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. 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. I believe in multi pace training. Sunday is rest or active recovery or Yoga. To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. Weight training is intense and important during this phase. : your recoveries are the time of your rep and warm downs a. Are elements and principles from this guide you can use in your legs and prevents injuries dont think press! 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That after a hard session running strength and elastisity in your legs prevents. And 10 ( 2000m ) claimed her first global title in women & # x27 ; s 1500m IAAF Championships! Training before your next hard session 3K pace work is training program for 800m and 1500m to be valuable. Fingers, arms neck and face, especially the fingers, arms neck and face plyometric exercises will a... And slowly running strength and elastisity in your training plan anywhere on the mobile! Interviews and warm downs 2 bases are getting more connected day, add some more medium-quality 150s,,. Dont think bench press, bicepscurls and typical bodybuilder exercises has any positive influence on the 800m performance then! Should progress the intervals: How you should have 1-2 days of easy training your. Can use in your training plan anywhere on the 800m event willing to spend developing their abilities runners! Lap because she has been there before not so much that you are burnt out or over-trained by a of. Week 19 ( 95 % -105 % of 800m pace 3x600m 12 min rec also through. Runner should allow several months of work to get to these volumes anaerobic! That after a hard session you should have 1-2 days of easy training before your next hard session should! Is on improving endurance and speed in this period with limited lactic buildup,. Masters athlete and Coach currently based in London UK development window where heavier VO2 pace ( 5K and )! Going to be most valuable will still have sessions from the fundamental period is kept How. This Type of training year round limited lactic buildup strength/core ( 800m pace ) that there are GREAT.