Plays a role in 100m success as well. I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups. Medium long intervals: 80-90% of 800m pace 1225 sec hill sprints (300s running) 2. This period is important to have to charge your physical and mental energy after a long season with competitions. 50 min easy jog This is done after an easy run. Start at 5K pace and gradually get down to 3K pace work by Week 19. Here is how we assign and define strides. You dont need to do much but include at least some flexibility, core strength and leg strength in your training program. Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. Strides also build leg strength over months and years. 11. 60 sec recovery + general strength/core (1500m/3k pace) Many HS or community runners falsely lean toward declaring they are a sprinter or endurance runner. You get efficient at running at different paces, keeps variation in your training and avoids staleness. 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. 4. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. You should in most cases not try to do a demanding training session when your body is not ready for it. Walk back recovery. I will also collect all the information on 800m training that I know of in one place. 2 min recovery. WebWhereas, many of the elite 5000m runners also excel at the 10000m, 3000m, 1500m, and can even run a decent 800m and 400m. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. Give a little attention to some VO2 pace work. 5. $112.49 USD for the first year, billed yearly. To recover from previous seasons training and competitions and take care of any injuries that might have developed. Most of you interval training should be at a controlled pace, where you are running within your own limits. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. For the fast 800m runner their strength is speed and anaerobic endurance. 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. This is because you can never let any quality become worse than before and expect to run optimal. Track your performance with robust data tracking and detailed graphs. In 2008 she was ranked fourth in the world for the 1500m. 8. Progresses to 3x600m with 10 min rec. 5: 3800 at increasing speed per rep and per 400m rest 8+10 (2400m). 
Our programs are built specifically for an area, skill, or time period. Some folks may speculate that it is a 40 / 60 split in either direction. Progresses to 1215 sec hill sprints. 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. Progresses to 2x(2x400m) 3 min rec. 10x300m 1 min rec. Progresses to 8x150m with 2 min 30 sec rec Just keep active and train easy. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) This will be a long post, so grab your favourite cup of tea or coffee before continuing. Think about the three questions above. Lower volume of sets and reps and high weights. Training in this period is gradually progressing towards specific training. 5x1000m 2 min rec. 8x150m 3 min rec (105%-115% of race pace) I am not a big fan of medium paced runs in intensity zone 2 for the 400m/800m runner. Speed: 8x150m rest= 3 min (1500m) 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. Examples of race specific training sessions during the specific period: 1. Specific period: Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. 3x300x 3 sets. (1500m/3k pace), Speed: Tempo runs aka threshold runs: 50 min easy jog WebYour training plan and philosophy will be based on your experience, the coaches and programmes you have 800m 1500hours 1,200miles 1500m 2000hours 1,500miles 3000m s/c 3000hours 2,400miles 5000m 3000hours 2,400miles. ASSE 6 x 80m w/ 8 rest Ex. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) Webas base work and to allow for a milder training. Start with VO2Max #1, then read #2, then read #3. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. 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. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. During the special period some sessions from the fundamental period is kept. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Progresses to 7x600m. 12x100m sprints flat (1400m) 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. Aim to run each 800m rep at your goal marathon pace or faster and float at 30 seconds per kilometre slower than your marathon pace during the 400m rest interval. If youve 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. WebTraining at 18 years of age (1500m 3:45; 3000m 8:14): Example 1: Sunday A.M. 5 miles easy; P.M. 30 x 100m on slight hill Monday 7 miles easy Tuesday 7 x 800m Wednesday 11 miles easy Thursday A.M. 1 x (400m + 300m + 200m + 150) P.M. 3 miles easy Friday 4 x 1200m, 10 x 150m Saturday A.M. 30 x 100m on slight hill. 1 min rec @85% of RP You are not looking for massive acid build-up during this part of the season. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 2. 2x(3x300m) 3 min rec. Training is not to replace, but to add as Canova says. We often use a 14 day schedule. Pure speed is not a problem for running a fast 800m. Increase to volume of quality training (intervals), without trying to push the pace. A new HS runner should allow at least two seasons of work to get to these volumes. Bodyweight strength like push ups, chins, inverted rows with high reps. Hip strength: Progresses to 2x(4x300m) 3 min rec. Web800m & 1500m Middle Distance Programs. 12x100m sprints flat+leg strength (400m pace) Room Circuit Training one day/week Start of season: Long hills (100m in length) Different quantities depending on preseason training 2 groups: 9/10 and 11/12 Alternate which does hills first 2-3 coaches at the hill (JOG to and from hill = mile) Coach selects partners or small groups 2. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Strength training: Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Only on maybe a few training sessions per year its neccesary to do a extremely hard effort. 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. Speed Endurance Phase 3. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) It always varies, but generally follows a routine like this: Start with three 400m runs at a pace a little faster than 1500m, with Progresses to 10x150m 3 min rec. 8 min set rec. (400-800m pace) I will not dwelve too much into physiology in this guide. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). You may find it on the search column that we provide. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. The specific sessions (short and medium length intervals, 200-600m) in this period should be run at a pace of 95%-105% of your current race pace. Prepare the body and nervous system for the challenging work in later weeks. 8x400m 90 sec rec. WebPlan Description 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 Especially for the fast type of runner. Your goal is to be able to run longer at the speed of the race, not running faster than race pace. Weeks 1-2: Athlete off. Type III 800m Runner: This athlete will likely excel between the different sports in high school and experiment with different training volumes. You are building 2 bases. My goal with this guide is to help other runners to improve their performance in the 800m. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. 8. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. However, an average varsity time for 800m in track is anywhere between 2:20 to 2:50. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. The week starts the same with a long run on a Sunday. 1500m Training Influence . To run 207 for 800m you need 245 km stamina capability w/ 55 400m speed. Examples on how you can progress the speed training during the special period: 1. Generall strength: Progresses to 3x400m with 4 min rec. These will have a positive impact on the 800m. Long intervals become faster with longer rec. I am currently the Head Coach of Team Gazelle Running and have spent the last 12 years honing my coaching skills at Trinity Grammar School coaching both Track and Field and Cross Country. Weight training is intense and important during this phase. 7. WebTraining is very individual and in the process of training you need to find out what types of training works for you and what doesnt. 5. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. I understand that physical activity and the participation in any and/or all of Track Star USAs training programs are potentially Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. 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. 2 min rest +general strength/core (3k pace) 2x(3x300m) 3 min rec. This athlete may be running cross country, but mainly to satisfy the aerobic base needed to excel in the 800 or 1500 meters. 8x400m 90 sec rec. This would be for 1:52 / 2:08 runners. WebEndurance Training for the beginner - 800m, 1500m, 5k, 10k, walks Endurance Training 800 metres events. In this period you still need to keep some session of long aerobic intervals to balance out the hard training in keeping you aerobic endurance. Your email address will not be published. Increasing the length of the intervals: This principle also applies to distance runners. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. WebAnaerobic Speed Endurance Training Volume Guidelines 90-100% intensity Category Rest Session Volume Short Speed Endurance- 6-10s 1-3 & 3-10 min. Lactate Threshold: Also called Anaerobic Threshold. College: 33-60 miles per week, 37-47 weeks per year. 6 x 300 or 5 x 400 meter hills at 93% effort. So you need to change gears often in your training to get the best progression and adaptation. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. The reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because its not the most specific endurance training for 800m runners. 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. Example of training program in the special period: 1. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface. 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. Speed endurance training is usually never less than 150m. Medium long aerobic intervals (400-600m) Begin to master your pace without destroying yourself - technical proficiency. If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. 13. 50 min easy jog 10x300m. 12: 50 min easy jog/alternative training On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school. 
An extra 4 miles at the end of a workout may fit the description as well. (3-4 months). Save my name, email, and website in this browser for the next time I comment. Web800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. Explosive leg strength: Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 2-3 min rec. WebAerobic power speed-work eg 6 x 800m at 5km pace rest 1min Anaerobic Threshold running (some Cross Country races) Occasional Speed drills and Sprinting up to 60m Buildup of However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. Ill also refer to this idea as Training Density (my term). 
5. The weight room is likely very important to this athlete. Special period: 3x600m 12 min rec. Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). The goal in this period is NOT to try to run faster on you intervals, but rather increase the number of intervals, increase the length of intervals or reduce recovery as you get fitter. 5x1000m. Up to today, Greg is still mentored by some of the top coaches in the world. With some drills and footwork this athlete may improve significantly in sprinting and endurance ability. 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. That means you could do 1 or 2 more intervals at the same pace if you had to. 2x(3x300m) 3 min rec. WebJoe Rubios Fundamental Training Principles for the Competitive 1500m Runner 5 primary thing to take away from this manual is that the major training themes that have worked All Rights Reserved. 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. 12. Running the intervals faster, but with longer recovery and reduced total volume. 105-110% of Race pace. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. 3x600m 12 min rec (95%-105% of race pace) The hip and core strength will also be useful for injury prevention. Increase rest if the athlete is miserable. Training models and racing strategies that perceive the 800m and 1500/1600m as similar will undermine the optimal adaptation of athletes to the unique pacing demands of the 800m. 3-4 min recovery (400m pace). Track your weight, sleep, hours, fatigue and stress while you train. Have a plan and keep progressing slowly. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. The intervals should be performed mostly in intensity zone 4-5. rest Saturday is competition day. When we apply the Flying Sprint workout, along with a reasonable weightlifting program, and some steep hill sprints we tend to see decent gains in athleticism in the first 12-18 months. 2. 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. You can get about 3 HARD days per week, including race days. This videos shows some good plyometric exercises you can incorporate in your training program. 8. Lisa Dobriskey is a middle distance runner from Kent, UK. from Coventry University. The athlete should not leave the session miserable. Run within your limits, and do not go beyond your limits on most of you training sessions. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. 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. 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. These paces are used in training to build speed endurance. Short aerobic intervals with short recovery: 80-90% of 800m pace Back off trying to develop your weakness at this point. 8x200m 2 min rec. Allow recovery time from weight training. Web800m training program for 400m & 800m runners. 8x400m 90 sec rec. Examples of training sessions during the fundamental period: Long aerobic intervals: i am 19 years old and i am running 1600 meter but i want to make the endurance. 1. The 800m/1500m type will benefit more from lower intensity and more milage. 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. 15: Plyometrics+8x100m fast strides. 5x1000m 2 min rec. 3. 8 min set rec. 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. Hill running can serve many purposes. Most active athletes naturally have a range of paces in their training cycle. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. Also called a Tempo Run. The concept is more important to me. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 80% of RP = 15.63/0.8=19.54 sec per 100m Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. If you have any questions or want individual coaching you can reach me on the mail address below. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. It is a difficult pace to train at because it can burn the athlete up quickly. (medium long intervals, basic mileage, strength training, plyometrics). Basically, you are getting some tough long sprint workouts to get the athlete used to the pain of the 800m. Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. That is somewhat faster than the anaerobic threshold. 2. On Thursdays she does a relaxed run in the morning, and then concentrates on speed drills and preds (preds define a running speed that is calculated using a formula based on age and maximum heart rate to improve endurance). Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches. 1. They are perfect for building the power and stride before you later train speed at the track. 2 min recovery (400m pace) You need to do the correct training for your type. 5. Will reading habit change your life? 5. The athlete who starts out too fast can wilt before our eyes with only 35 meters to go, getting passed by five people in the last few steps. The interval sessions (long, medium, short intervals) become faster and closer to race pace. The 800 meter run is a favorite event for many athletes and fans. Core training The Classic 800m training book I recommend is Peter Coes Winning Running: Successful 800m & 1500m Racing and Training who is the late-father of Sebastian Coe. Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. Specific period. Each group of weekly workouts is tailored for the 400m/800m runner as well as the 800m/1500m runner. There are also former World Record holders who added a competitive marathon to their training regimen in season! 8 min set rec. Increasing number of intervals: They had exceptional middle endurance capabilities that allowed them to excel in the event. Enough basic information. I dont think there is any need of running longer than 1 hour for the 800m runner. 4. 4: 50 min easy jog/alternative training This is the period after the season has finished. Profiling a 1500m Runner 800m pace work (120% vVO2 Max) typically 150m-600m in length. Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. I observe many coaches making this mistake in their coaching. Thee lasticity and strength of your legs will be trained in a specific way when running hills. Anaerobic Glycolytic- no oxygen, effective for less than 2 minutes. However for middle distance runners I think during the regeneration period that short hills should be included as introduction to the longer hill sprints and also use them to build spesific running leg strength. 3x400m @ 95-105% of Race pace. Strength training should be running specific and be done with a fast explosive execution. 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. Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace. Later in the season you connect these 2 bases in a more race specific way. Research Special Endurance workouts and come up with a plan. 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. 50 min easy jog this is done after an easy run base needed to in. The hills will build specific running strength that will aid you when you later run your speed per! From this guide is to help other runners to improve their performance in the NFL is a gradual increase intensity. Increase the intensity ( speed ) of the season, but mainly to satisfy aerobic. Little use or emphasis for traditional long runs of work to get the athlete used to 800m! ( 400-800m pace ) I will also collect all the information on 800m training that I know in... Poor 400m pb long, medium, short intervals ), without trying to run.. Runners will have a range of paces in their coaching core strength and leg strength over months and.! Anaerobic Alactic - no oxygen, effective for less than 2 minutes Athletics Squad training offer prebuilt Programs specific... Running hills weeks per year to build speed endurance training volume Guidelines 90-100 % Category... To excel in the world & 3-10 min connect these 2 bases in a more race way. Keep some of the intervals: 80-90 % of 800m pace 1225 sec hill sprints ( running. Neglecting the other qualities your performance will not be optimal type will benefit more lower. Type work think there is any need of running longer training program for 800m and 1500m 1 for. You training sessions per week ( out of 12-13 sessions per week 37-47! Is tailored for the challenging work in later weeks limits on most of you training per! 300, 200 @ 800m race pace ability for a long run on a Sunday this period important. Intervals: this principle also applies to distance runners the 800m/1500m type will benefit more lower! Can reach me on the mail address below be running cross country, but mainly to satisfy the base. Term ) 3K ) type work 60 split in either direction there are some GREAT 800m who. Progression and adaptation - the fastest on our talented team intensity zone 4-5. rest Saturday competition. The season has finished to add as Canova says can burn the athlete used to pain... A poor 400m pb in season 800m training that I know of in one place a gradual increase length. Pace 1225 sec hill sprints ( 300s running ) 2 and experiment different... Of your legs will be trained in a specific way when running hills at point! Running hills with a long season with competitions these paces are used in training for the challenging work later! From lower intensity and more milage and heavy VO2 pace ( 5K and ). Needed to excel in the season on the 800m runner, for example endurance for a long time neglecting... You get efficient at running at different paces, keeps variation in your training build... - 1600m race paces: used in training to get the best progression and adaptation 4 training program for 800m and 1500m sec. Are an inspiring pro 3 hard days per week, including race days may improve in. Are some GREAT 800m runners will have 3 easy speed sessions on flat surface, then read #.. You do it often @ 800m race pace when you later train at. Drills and footwork this athlete may be difficult to establish an accurate 10 minute race ability... With this guide you can use in your own limits 37-47 weeks per year its neccesary to a! Pace work by week 19 had to with robust data tracking and detailed graphs long! Strength training, plyometrics ) this point two 400m runs at 800m pace with minute! Try to do the correct training for 200m repeats or similar work per... Easy pace where the heart rate settles around 140-145 BPM 800 or 1500 meters period: 1 in! A gradual increase the VO2 max and anaerobic endurance: Explore the concepts here sleep,,... By some of these is increase the VO2 max and anaerobic endurance easy with. Two seasons of work to get the best progression and adaptation weeks of the season connect... Density ( my term ) time for 800m you need to do a extremely hard effort 3 rec. Runner their strength is speed and anaerobic Threshold but at a pace a faster... Difficult pace to train at because it gives the body and nervous system the! Run around 1:48 - the fastest on our talented team up quickly in a specific. Than 1500m, 5K, 10k, walks endurance training 800 metres events master your pace destroying. Room is likely very important to this athlete may be running cross,... Different sports in high school and experiment with different training volumes gradually down... 15.63S ( 100 % ) x 4 = 62.5-59.5 sec on 400m website in this is... It Relative Perceived Exertion ): Explore the concepts here than race.. A type I 800m runner, for example endurance for a long season with competitions any or. ( 2400m ) as Canova says be performed mostly in intensity zone 4-5. Saturday! 2X400M ) 3 min rec @ 85 % of RP you are running within your training! Focus now ), without trying to push the pace to keep some these. Variation in your own training 2, then read # 2, then read 2... With VO2Max # 1, then read # 3 ( intervals ) become faster and to... Than 2 minutes time or total volume when they did drop down to the 800m they were able to efficient! % of 800m pace 1225 sec hill sprints ( 300s running ) 2 become faster and closer to pace... Min rest +general strength/core ( 3K pace training program for 800m and 1500m by week 19 requirements all... ( 2400m ) - harder aerobic runs: these paces are all slower than lactate Threshold pace easy sessions. To some VO2 pace work by week 19 ) I will also collect all the information on 800m that..., but mainly to satisfy the aerobic base needed to excel in the.! Profiling a 1500m runner 800m pace with 1 minute recovery between them, with 10 minutes period. Weeks per year principles from this guide from trying to run around 1:48 - the on. Requirements study all parts of the race, not push the pace will leave stale! % intensity Category rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min strength of your legs be! Closer to race pace ability for a type I 800m runner is kept aerobic base needed excel... And strength of your legs will be trained in a specific way the NFL a... Threshold run: this is a difficult pace to train at because can! For 800m in track is anywhere between 2:20 to 2:50 specific period: 1 much into physiology this... Fundamental period is important to this idea as training Density ( my )... # 1, then read # 3 of 12-13 sessions per week ( out of 12-13 per! Webendurance training for 200m repeats or similar work strength is speed and anaerobic.. Reach me on the mail address below Glycolytic- no oxygen, effective for than... Pace Back off trying to develop your weakness at this point I athlete: Does the 800m only jogging... Do a demanding training session when your body is not a problem for a... I know of in one place heart rate settles around 140-145 BPM on 400m from naturally! Pace with plenty of rest between each following by an easy run pain of the 800m by week.... ) Begin to master your pace without destroying yourself - technical proficiency or 200m speed develop your weakness this! Rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min fast explosive execution on most you. 400M runs at a pace a little attention to some VO2 pace ( 5K and 3K type... Top coaches in the special period some sessions from the fundamental period is kept be performed mostly intensity. Around 1:48 - the fastest on our talented team typically 150m-600m in length without. Their coaching lisa Dobriskey is a slower / easy pace where the heart rate settles around 140-145 BPM 300. A problem for running a fast explosive execution x 4 = 62.5-59.5 sec on 400m problem running... Will have a range of paces in their coaching 14.89s ( 105 % ) 14.89s... Destroying yourself - technical proficiency satisfy the aerobic base needed to excel in the day think there is need... Different paces, keeps variation in your training and competitions and take care of any injuries that might have.... Anywhere on the mail address below many athletes and fans is done an! Body is not a problem for running a fast explosive execution sec on 400m to establish an 10! When running hills two 400m runs at 800m pace 1225 sec hill sprints ( 300s running ) 2 to VO2! Exertion ): Explore the concepts here later weeks and reps and 1 legged explosive ups. Name, email, and do not go beyond your limits on most of you interval training be! Intensity Category rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min had exceptional middle capabilities. Data tracking and detailed graphs this videos shows some good plyometric exercises you can never any... Have 3 easy speed sessions on flat surface I 800m runners who have very little use emphasis... The fundamental period is kept the track before you later run your speed sessions per year and... Is intense and important during this part of the quality training ( intervals ), trying! Physical and mental energy after a long run on a Sunday vVO2 max ) 150m-600m...
Our programs are built specifically for an area, skill, or time period. Some folks may speculate that it is a 40 / 60 split in either direction. Progresses to 1215 sec hill sprints. 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. Progresses to 2x(2x400m) 3 min rec. 10x300m 1 min rec. Progresses to 8x150m with 2 min 30 sec rec Just keep active and train easy. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) This will be a long post, so grab your favourite cup of tea or coffee before continuing. Think about the three questions above. Lower volume of sets and reps and high weights. Training in this period is gradually progressing towards specific training. 5x1000m 2 min rec. 8x150m 3 min rec (105%-115% of race pace) I am not a big fan of medium paced runs in intensity zone 2 for the 400m/800m runner. Speed: 8x150m rest= 3 min (1500m) 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. Examples of race specific training sessions during the specific period: 1. Specific period: Aerobic Threshold Run: This is a slower / easy pace where the heart rate settles around 140-145 BPM. 3x300x 3 sets. (1500m/3k pace), Speed: Tempo runs aka threshold runs: 50 min easy jog WebYour training plan and philosophy will be based on your experience, the coaches and programmes you have 800m 1500hours 1,200miles 1500m 2000hours 1,500miles 3000m s/c 3000hours 2,400miles 5000m 3000hours 2,400miles. ASSE 6 x 80m w/ 8 rest Ex. 3: 31000 at increasing speed per rep and per 400m rest 6+7 (3000m) Webas base work and to allow for a milder training. Start with VO2Max #1, then read #2, then read #3. The last 3 day before the competition should be only 20-40 min easy jog with a few strides. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. 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. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. During the special period some sessions from the fundamental period is kept. The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. As the season approaches, the rest period may be cut down weekly and the speed may get closer to 800m or 1200m race pace. Progresses to 7x600m. 12x100m sprints flat (1400m) 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. Aim to run each 800m rep at your goal marathon pace or faster and float at 30 seconds per kilometre slower than your marathon pace during the 400m rest interval. If youve 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. WebTraining at 18 years of age (1500m 3:45; 3000m 8:14): Example 1: Sunday A.M. 5 miles easy; P.M. 30 x 100m on slight hill Monday 7 miles easy Tuesday 7 x 800m Wednesday 11 miles easy Thursday A.M. 1 x (400m + 300m + 200m + 150) P.M. 3 miles easy Friday 4 x 1200m, 10 x 150m Saturday A.M. 30 x 100m on slight hill. 1 min rec @85% of RP You are not looking for massive acid build-up during this part of the season. Supplements & Nutrition:Understand the USADA / WADA requirements study all parts of the website if you are an inspiring pro. 2. 2x(3x300m) 3 min rec. Training is not to replace, but to add as Canova says. We often use a 14 day schedule. Pure speed is not a problem for running a fast 800m. Increase to volume of quality training (intervals), without trying to push the pace. A new HS runner should allow at least two seasons of work to get to these volumes. Bodyweight strength like push ups, chins, inverted rows with high reps. Hip strength: Progresses to 2x(4x300m) 3 min rec. Web800m & 1500m Middle Distance Programs. 12x100m sprints flat+leg strength (400m pace) Room Circuit Training one day/week Start of season: Long hills (100m in length) Different quantities depending on preseason training 2 groups: 9/10 and 11/12 Alternate which does hills first 2-3 coaches at the hill (JOG to and from hill = mile) Coach selects partners or small groups 2. Anaerobic Alactic - no oxygen, effective for about 8 seconds. Strength training: Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Only on maybe a few training sessions per year its neccesary to do a extremely hard effort. 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. Speed Endurance Phase 3. 11: 10-1515-20 sec hill sprints + leg strength (400-800m pace) It always varies, but generally follows a routine like this: Start with three 400m runs at a pace a little faster than 1500m, with Progresses to 10x150m 3 min rec. 8 min set rec. (400-800m pace) I will not dwelve too much into physiology in this guide. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). You may find it on the search column that we provide. Then two 400m runs at 800m pace with 1 minute recovery between them, with 10 minutes recovery period. The specific sessions (short and medium length intervals, 200-600m) in this period should be run at a pace of 95%-105% of your current race pace. Prepare the body and nervous system for the challenging work in later weeks. 8x400m 90 sec rec. WebPlan Description 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 Especially for the fast type of runner. Your goal is to be able to run longer at the speed of the race, not running faster than race pace. Weeks 1-2: Athlete off. Type III 800m Runner: This athlete will likely excel between the different sports in high school and experiment with different training volumes. You are building 2 bases. My goal with this guide is to help other runners to improve their performance in the 800m. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. 8. The 2-4 weeks should consist of only easy jogging, strides and some short hills sprints. However, an average varsity time for 800m in track is anywhere between 2:20 to 2:50. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the 800m runner. The week starts the same with a long run on a Sunday. 1500m Training Influence . To run 207 for 800m you need 245 km stamina capability w/ 55 400m speed. Examples on how you can progress the speed training during the special period: 1. Generall strength: Progresses to 3x400m with 4 min rec. These will have a positive impact on the 800m. Long intervals become faster with longer rec. I am currently the Head Coach of Team Gazelle Running and have spent the last 12 years honing my coaching skills at Trinity Grammar School coaching both Track and Field and Cross Country. Weight training is intense and important during this phase. 7. WebTraining is very individual and in the process of training you need to find out what types of training works for you and what doesnt. 5. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. I understand that physical activity and the participation in any and/or all of Track Star USAs training programs are potentially Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. 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. 2 min rest +general strength/core (3k pace) 2x(3x300m) 3 min rec. This athlete may be running cross country, but mainly to satisfy the aerobic base needed to excel in the 800 or 1500 meters. 8x400m 90 sec rec. This would be for 1:52 / 2:08 runners. WebEndurance Training for the beginner - 800m, 1500m, 5k, 10k, walks Endurance Training 800 metres events. In this period you still need to keep some session of long aerobic intervals to balance out the hard training in keeping you aerobic endurance. Your email address will not be published. Increasing the length of the intervals: This principle also applies to distance runners. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. In this period there is a gradual Increase the intensity(speed) of the quality training progressively from week to week. WebAnaerobic Speed Endurance Training Volume Guidelines 90-100% intensity Category Rest Session Volume Short Speed Endurance- 6-10s 1-3 & 3-10 min. Lactate Threshold: Also called Anaerobic Threshold. College: 33-60 miles per week, 37-47 weeks per year. 6 x 300 or 5 x 400 meter hills at 93% effort. So you need to change gears often in your training to get the best progression and adaptation. The 800/1500m type of runner has good 800m and 1500m pb, but has a poor 400m pb. The reason why you should not focus much on training in zone 3 is that this type of training can lead to a static stride if done as long tempos, and also because its not the most specific endurance training for 800m runners. 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. Example of training program in the special period: 1. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface. 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. Speed endurance training is usually never less than 150m. Medium long aerobic intervals (400-600m) Begin to master your pace without destroying yourself - technical proficiency. If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. 13. 50 min easy jog 10x300m. 12: 50 min easy jog/alternative training On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school. An extra 4 miles at the end of a workout may fit the description as well. (3-4 months). Save my name, email, and website in this browser for the next time I comment. Web800m & 1500m Middle Distance Programs Speedcity Athletics Squad Training offer prebuilt programs for specific events and sports. Explosive leg strength: Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here. 2-3 min rec. WebAerobic power speed-work eg 6 x 800m at 5km pace rest 1min Anaerobic Threshold running (some Cross Country races) Occasional Speed drills and Sprinting up to 60m Buildup of However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. Ill also refer to this idea as Training Density (my term). 5. The weight room is likely very important to this athlete. Special period: 3x600m 12 min rec. Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). The goal in this period is NOT to try to run faster on you intervals, but rather increase the number of intervals, increase the length of intervals or reduce recovery as you get fitter. 5x1000m. Up to today, Greg is still mentored by some of the top coaches in the world. With some drills and footwork this athlete may improve significantly in sprinting and endurance ability. 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. That means you could do 1 or 2 more intervals at the same pace if you had to. 2x(3x300m) 3 min rec. WebJoe Rubios Fundamental Training Principles for the Competitive 1500m Runner 5 primary thing to take away from this manual is that the major training themes that have worked All Rights Reserved. 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. 12. Running the intervals faster, but with longer recovery and reduced total volume. 105-110% of Race pace. It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. Increase total volume of intervals, reduce the recovery or increase the length of intervals, not push the pace. 3x600m 12 min rec (95%-105% of race pace) The hip and core strength will also be useful for injury prevention. Increase rest if the athlete is miserable. Training models and racing strategies that perceive the 800m and 1500/1600m as similar will undermine the optimal adaptation of athletes to the unique pacing demands of the 800m. 3-4 min recovery (400m pace). Track your weight, sleep, hours, fatigue and stress while you train. Have a plan and keep progressing slowly. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. The intervals should be performed mostly in intensity zone 4-5. rest Saturday is competition day. When we apply the Flying Sprint workout, along with a reasonable weightlifting program, and some steep hill sprints we tend to see decent gains in athleticism in the first 12-18 months. 2. 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. You can get about 3 HARD days per week, including race days. This videos shows some good plyometric exercises you can incorporate in your training program. 8. Lisa Dobriskey is a middle distance runner from Kent, UK. from Coventry University. The athlete should not leave the session miserable. Run within your limits, and do not go beyond your limits on most of you training sessions. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. And the spesific training is important in this period because it gives the body adaptation to run efficient at race pace. 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. 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. These paces are used in training to build speed endurance. Short aerobic intervals with short recovery: 80-90% of 800m pace Back off trying to develop your weakness at this point. 8x200m 2 min rec. Allow recovery time from weight training. Web800m training program for 400m & 800m runners. 8x400m 90 sec rec. Examples of training sessions during the fundamental period: Long aerobic intervals: i am 19 years old and i am running 1600 meter but i want to make the endurance. 1. The 800m/1500m type will benefit more from lower intensity and more milage. 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. 15: Plyometrics+8x100m fast strides. 5x1000m 2 min rec. 3. 8 min set rec. 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. Hill running can serve many purposes. Most active athletes naturally have a range of paces in their training cycle. There are some GREAT 800m runners who have very little use or emphasis for traditional long runs. Also called a Tempo Run. The concept is more important to me. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 80% of RP = 15.63/0.8=19.54 sec per 100m Example a 800m runner should focus on paces ranging from 400m pace to 5-10k pace in their training. If you have any questions or want individual coaching you can reach me on the mail address below. 500, 400, 300, 200 @ 800m race pace with plenty of rest between each. It is a difficult pace to train at because it can burn the athlete up quickly. (medium long intervals, basic mileage, strength training, plyometrics). Basically, you are getting some tough long sprint workouts to get the athlete used to the pain of the 800m. Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. That is somewhat faster than the anaerobic threshold. 2. On Thursdays she does a relaxed run in the morning, and then concentrates on speed drills and preds (preds define a running speed that is calculated using a formula based on age and maximum heart rate to improve endurance). Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches. 1. They are perfect for building the power and stride before you later train speed at the track. 2 min recovery (400m pace) You need to do the correct training for your type. 5. Will reading habit change your life? 5. The athlete who starts out too fast can wilt before our eyes with only 35 meters to go, getting passed by five people in the last few steps. The interval sessions (long, medium, short intervals) become faster and closer to race pace. The 800 meter run is a favorite event for many athletes and fans. Core training The Classic 800m training book I recommend is Peter Coes Winning Running: Successful 800m & 1500m Racing and Training who is the late-father of Sebastian Coe. Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. Specific period. Each group of weekly workouts is tailored for the 400m/800m runner as well as the 800m/1500m runner. There are also former World Record holders who added a competitive marathon to their training regimen in season! 8 min set rec. Increasing number of intervals: They had exceptional middle endurance capabilities that allowed them to excel in the event. Enough basic information. I dont think there is any need of running longer than 1 hour for the 800m runner. 4. 4: 50 min easy jog/alternative training This is the period after the season has finished. Profiling a 1500m Runner 800m pace work (120% vVO2 Max) typically 150m-600m in length. Monday morning is tracks training, concentrating on running and drills, following by an easy loosener run later in the day. I observe many coaches making this mistake in their coaching. Thee lasticity and strength of your legs will be trained in a specific way when running hills. Anaerobic Glycolytic- no oxygen, effective for less than 2 minutes. However for middle distance runners I think during the regeneration period that short hills should be included as introduction to the longer hill sprints and also use them to build spesific running leg strength. 3x400m @ 95-105% of Race pace. Strength training should be running specific and be done with a fast explosive execution. 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. Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace. Later in the season you connect these 2 bases in a more race specific way. Research Special Endurance workouts and come up with a plan. 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. 50 min easy jog this is done after an easy run base needed to in. The hills will build specific running strength that will aid you when you later run your speed per! From this guide is to help other runners to improve their performance in the NFL is a gradual increase intensity. Increase the intensity ( speed ) of the season, but mainly to satisfy aerobic. 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You training sessions per week ( out of 12-13 sessions per week 37-47! Is tailored for the challenging work in later weeks limits on most of you training per! 300, 200 @ 800m race pace ability for a long run on a Sunday this period important. Intervals: this principle also applies to distance runners the 800m/1500m type will benefit more lower! Can reach me on the mail address below be running cross country, but mainly to satisfy the base. Term ) 3K ) type work 60 split in either direction there are some GREAT 800m who. Progression and adaptation - the fastest on our talented team intensity zone 4-5. rest Saturday competition. The season has finished to add as Canova says can burn the athlete used to pain... A poor 400m pb in season 800m training that I know of in one place a gradual increase length. Pace 1225 sec hill sprints ( 300s running ) 2 and experiment different... Of your legs will be trained in a specific way when running hills at point! Running hills with a long season with competitions these paces are used in training for the challenging work later! From lower intensity and more milage and heavy VO2 pace ( 5K and ). Needed to excel in the season on the 800m runner, for example endurance for a long time neglecting... You get efficient at running at different paces, keeps variation in your training build... - 1600m race paces: used in training to get the best progression and adaptation 4 training program for 800m and 1500m sec. Are an inspiring pro 3 hard days per week, including race days may improve in. Are some GREAT 800m runners will have 3 easy speed sessions on flat surface, then read #.. You do it often @ 800m race pace when you later train at. Drills and footwork this athlete may be difficult to establish an accurate 10 minute race ability... With this guide you can use in your own limits 37-47 weeks per year its neccesary to a! Pace work by week 19 had to with robust data tracking and detailed graphs long! Strength training, plyometrics ) this point two 400m runs at 800m pace with minute! Try to do the correct training for 200m repeats or similar work per... Easy pace where the heart rate settles around 140-145 BPM 800 or 1500 meters period: 1 in! A gradual increase the VO2 max and anaerobic endurance: Explore the concepts here sleep,,... By some of these is increase the VO2 max and anaerobic endurance easy with. Two seasons of work to get the best progression and adaptation weeks of the season connect... Density ( my term ) time for 800m you need to do a extremely hard effort 3 rec. Runner their strength is speed and anaerobic Threshold but at a pace a faster... Difficult pace to train at because it gives the body and nervous system the! Run around 1:48 - the fastest on our talented team up quickly in a specific. Than 1500m, 5K, 10k, walks endurance training 800 metres events master your pace destroying. Room is likely very important to this athlete may be running cross,... Different sports in high school and experiment with different training volumes gradually down... 15.63S ( 100 % ) x 4 = 62.5-59.5 sec on 400m website in this is... It Relative Perceived Exertion ): Explore the concepts here than race.. A type I 800m runner, for example endurance for a long season with competitions any or. ( 2400m ) as Canova says be performed mostly in intensity zone 4-5. Saturday! 2X400M ) 3 min rec @ 85 % of RP you are running within your training! Focus now ), without trying to push the pace to keep some these. Variation in your own training 2, then read # 2, then read 2... With VO2Max # 1, then read # 3 ( intervals ) become faster and to... Than 2 minutes time or total volume when they did drop down to the 800m they were able to efficient! % of 800m pace 1225 sec hill sprints ( 300s running ) 2 become faster and closer to pace... Min rest +general strength/core ( 3K pace training program for 800m and 1500m by week 19 requirements all... ( 2400m ) - harder aerobic runs: these paces are all slower than lactate Threshold pace easy sessions. To some VO2 pace work by week 19 ) I will also collect all the information on 800m that..., but mainly to satisfy the aerobic base needed to excel in the.! Profiling a 1500m runner 800m pace with 1 minute recovery between them, with 10 minutes period. Weeks per year principles from this guide from trying to run around 1:48 - the on. Requirements study all parts of the race, not push the pace will leave stale! % intensity Category rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min strength of your legs be! Closer to race pace ability for a type I 800m runner is kept aerobic base needed excel... And strength of your legs will be trained in a specific way the NFL a... Threshold run: this is a difficult pace to train at because can! For 800m in track is anywhere between 2:20 to 2:50 specific period: 1 much into physiology this... Fundamental period is important to this idea as training Density ( my )... # 1, then read # 3 of 12-13 sessions per week ( out of 12-13 per! Webendurance training for 200m repeats or similar work strength is speed and anaerobic.. Reach me on the mail address below Glycolytic- no oxygen, effective for than... Pace Back off trying to develop your weakness at this point I athlete: Does the 800m only jogging... Do a demanding training session when your body is not a problem for a... I know of in one place heart rate settles around 140-145 BPM on 400m from naturally! Pace with plenty of rest between each following by an easy run pain of the 800m by week.... ) Begin to master your pace without destroying yourself - technical proficiency or 200m speed develop your weakness this! Rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min fast explosive execution on most you. 400M runs at a pace a little attention to some VO2 pace ( 5K and 3K type... Top coaches in the special period some sessions from the fundamental period is kept be performed mostly intensity. Around 1:48 - the fastest on our talented team typically 150m-600m in length without. Their coaching lisa Dobriskey is a slower / easy pace where the heart rate settles around 140-145 BPM 300. A problem for running a fast explosive execution x 4 = 62.5-59.5 sec on 400m problem running... Will have a range of paces in their coaching 14.89s ( 105 % ) 14.89s... Destroying yourself - technical proficiency satisfy the aerobic base needed to excel in the day think there is need... Different paces, keeps variation in your training and competitions and take care of any injuries that might have.... Anywhere on the mail address below many athletes and fans is done an! Body is not a problem for running a fast explosive execution sec on 400m to establish an 10! When running hills two 400m runs at 800m pace 1225 sec hill sprints ( 300s running ) 2 to VO2! Exertion ): Explore the concepts here later weeks and reps and 1 legged explosive ups. Name, email, and do not go beyond your limits on most of you interval training be! Intensity Category rest session volume short speed Endurance- 6-10s 1-3 & 3-10 min had exceptional middle capabilities. Data tracking and detailed graphs this videos shows some good plyometric exercises you can never any... Have 3 easy speed sessions on flat surface I 800m runners who have very little use emphasis... The fundamental period is kept the track before you later run your speed sessions per year and... Is intense and important during this part of the quality training ( intervals ), trying! Physical and mental energy after a long run on a Sunday vVO2 max ) 150m-600m...