You and I will never stop learning and there is always things that can be done better. 5 min rec. 1. One workout is "200/400 speed", one is @800m speed (pace training), and one is "1500/3000m speed" (overdistance) training. 800 meter Training How Much Mileage should a Half-Miler Run? A improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Back off trying to develop your weakness at this point. 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. 3. *Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint) 5:10x300m. Progresses to 2x(4x300m) 3 min rec. If the athlete has a significant athletic background in other sports, he / she may be able to get to these volumes in their 1st season. The focus on these runs should be on recovery and the pace should be comfortable and slow. Coach Greg Smith developed these programs based off his knowledge he has used over the past decade, that helped him produced4 Olympians, Commonwealth Youth Gold Medalist, ParaOlympian Silver Medalist, Commonwealth Games Bronze Medalist, Youth Olympian, and countless National & State Champions. I have not invented anything myself, but I have taken what I have considered the best advice and made it into a system that most people can follow. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. Required fields are marked *. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. Workouts that increase your anaerobic capacity in the 800m. 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. Speed training: Hills build spesific running strength and elastisity in your legs and prevents injuries. That confidence comes through challenging workouts and prep races. 10 x 400m. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. 7. She is competing in the London 2012 Games and has reached the 1500m final. How you should progress the intervals during the fundamental period: 1. 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. You may see them used in 120m - 180m repeats with barely adequate rest, or a 3x300 @ 99% effort with 15 min rest between each. These exercises are of high importance if you want to stay injury free. Pace (Race Paces) Intensity: Discussed above. Think about the three questions above. We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. This is the period after the season has finished. During the winter, a considerable portion . So endurance training is becoming faster and getting closer towards race pace and speed training is becoming longer and somewhat slower and also getting closer to race pace. 800m/1500m runner seems to respond better to this training. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. When they did drop down to the 800m they were able to run around 1:48 - the fastest on our talented team. Give a little attention to some VO2 pace work. I'd do intervals of anything from 30 seconds up to three minutes. I am a Masters Athlete and Coach currently based in London UK. Day 4: Distance Running. Quickly view upcoming workouts in the TrainingPeaks app. Speed endurance training is usually never less than 150m. 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. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals. It is a difficult pace to train at because it can burn the athlete up quickly. The 40 Yard Dash in the NFL is a 4+ second, power-based sprint that can be completed WITHOUT breathing. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Long intervals become faster with longer rec. Sunday: Day off. 2: 50 min easy + strides/short hill sprints. Advert. Type III Athlete: Is the athlete mediocre at the 400m and 1500m, yet very good at the 800 meters? Here is what a sample schedule may look like. 90% of RP= 15.63/0.9=17.37 sec per 100m, Example of session: When she did that, she knew she was ready. Explosive leg strength: I observe many coaches making this mistake in their coaching. 2. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. William Bowerman, The Bowerman System,(1983) Dr. Donald Chu, Plyometric Exercises (1989) Dr. Jack Daniels, (1998) William H. Freeman, Peak When it Counts (1989) Clyde Hart, 400Meters Training (Track and Field Quarterly Review, Spring 1993, p.23-28) Andy Higgins and Zoltan Tenke, Medicine Ball Training (1992) Videos Clyde Hart, Baylor"s Dynamic 400 Meter Training 15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m. That is somewhat faster than the anaerobic threshold. Progresses to 6x700m. I recommend exercises like explosive squats 44 reps and 1 legged explosive step ups. Moderate - Harder Aerobic Runs: These paces are all slower than Lactate Threshold Pace. Speed training is kept short, no longer than 120m to prevent lactate buildup and is preferably done in hills. training-guideline-800m-and-1500m-middledistancetraining-pdf 1/2 Downloaded from ieducar.jaciara.mt.gov.br on January 16, 2023 by guest Training Guideline 800m And 1500m Middledistancetraining Pdf Thank you utterly much for downloading training guideline 800m and 1500m middledistancetraining pdf.Most likely you have knowledge that, Plan for your event in the TrainingPeaks calendar. Give yourself 2 easy days of jogging if you feel your body needs it after an hard interval day. 800m - 1600m Race Paces: Used in training for 200m repeats or similar work. If you train for example endurance for a long time and neglecting the other qualities your performance will not be optimal. For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. Add some bodyweight exercises at the end of workouts, about 3 times per week. Rest The total weekly mileage for the 400/800m runner is of less importance. Negative split means that you run the first interval slower than the others and gradually increase the speed on each interval. The specifics of training is not important. Current 800m level: The goal is not to run much faster than race pace but extend the time or total volume you can run at race pace. 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. Enough basic information. Before You Start Track your weight, sleep, hours, fatigue and stress while you train. You may be a good athlete at a slow school. *Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. 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 In addition, 800-m runners perform more strength, power and plyometric training than 1500-m runners. Monitor the Type I runner during these workouts - they may not recover quickly and jeopardize upcoming training days. Strides are helpful to support the development of neuromuscular coordination. Increase your milage and training load gradually and slowly. In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. 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. This training is even beneficial for long distance runners. Here is a very important point; you need to develop all aspect of you fitness at the same time, never neglecting any quality for a long period of time. Authors Balyi, Way, and Higgspioneers and veteran LTAD . Run within your limits, and do not go beyond your limits on most of you training sessions. 3. 3x400m 5 min rec. Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work. 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. Wednesday starts with another long run (about 60 minutes) and the. So your training must reflect this. 2 min recovery. Get feedback, stay on top of your training and perform at your best. rest= 2+3 and 5 (2700m) Hope this was somewhat enlightening, and that there are elements and principles from this guide you can use in your own training. Training is not to replace, but to add as Renato Canova says. Although you do not need to train as hard as them to get in good shape, if you are striving to be in excellent shape then you certainly need to be prepared to put the hours in with running, gym work and strict nutrition. Spread out the hard days in your training program. Training volume / mileage = in base period he runs around 100km (62miles) per week. 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. 800 metres Training A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. Example of training program in the special period: 1. Start with three 400m runs at a pace a little faster than 1500m, with 5mins recovery after each. So you need to keep some of these sessions from the earlier phases of training even in the competition period but with less frequency. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. 8x400m 90 sec rec. 14: 50 min easy jog or rest Speedcity Athletics Squad Training offerprebuilt programs for specific events and sports. Lisa does not follow a high protein diet like sprinters require, she just eats a balanced healthy diet, and treats herself every now and then. I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. 4:00 Rec between reps. 1000m. 4-6 Weeks . This is not the time for unhappiness. 1. Especially for the fast type of runner. (1500m/3k pace), Speed: Specific period: For the fast 800m runner their strength is speed and anaerobic endurance. 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. The pace is about 45-60 minute race pace (15K-20K race pace, maybe). About. "The 5K pace is golden. The 28 year old from Ashford is coached byRicky Soos and has also been under thetutelageofGeorge Gandy, who she describes as a bit of a character (he also trained Seb Coe a few years back, introducing him to new weight training methods to improve his running) and also Stella Bandu (an endurance and steeplechase coach based in Ashford). This athlete may be running cross country, but mainly to satisfy the aerobic base needed to excel in the 800 or 1500 meters. The reason for the hills is that it build speed while also training your specific strength and the risk of injury is very small. 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. Summary of the training in the different periods: Regeneration period: 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. You need both speed training and endurance training in your program. Progresses to 5x1200m 2 min rec. rest= 2+3+4 r 6 (2400m) 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. Day 2: Fartlek Run. 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. 3:00 Rec. Hill sessions can get a longer and slower during this period. The weight room is more of a factor than when the athlete was in HS. Try to diminish any weak points you have. Introductive period. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. All the way up to an entire season. + general strength/core (800m pace) 2. Copyright 2007-2020 MotleyHealth. 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. Pre-Event Training Thursday, May 25, 2023 4:00-8:00pm . 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. Sifan Hassan Training Program. 7x600m. 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. 10: 50 min easy jog RPE of 5-7. There are over 1000 articles on MotleyHealth, so browse the archives and use the search box. 90 sec recovery + general strength/core (1500m/3k pace) Weeks 1-2: Athlete off. The endurance phenom (Type II) will likely hold the high mileage closer to Week 17. 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. Examples on how you can progress the short aerobic intervals during the special period: 1. Hills sprints act as the support and lays the groundwork for later speed training on flat surfaces (track training). 6: Rest 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. 2x(3x300m) 3 min rec. They had exceptional middle endurance capabilities that allowed them to excel in the event. 8 min set rec. In HS, many sprinters have no desire to do the demanding endurance work that they see the distance team doing. Weight training is intense and important during this phase. The average pace you hold in these workouts offers a good prediction of what you can do in a 1500m/Mile race. The Type II runner will likely benefit during this period. Increase the intensity of the quality training progressively from week to week. *Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower) 5. 8 min set rec. Examples on how you can progress the speed training during the special period: 1. We have three EXCELLENT ARTICLES that address workouts at this pace. 800m pace . What will determine your success in the long-term is the amount of talent you are born with, correct training and consistency. Find some reliable sources and continue to study the event, while learning from those who excel at each level (HS, College, and Pro). I am okay if one block gets shortened to 16 weeks. This is the aerobic development window where heavier VO2 pace work is going to be most valuable. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. Progresses to 6x500m 90 sec rec. Kampf -who has personal bests of 2:00.04 for 800m, 4:04.46 for 1500m, and 4:27.23 for the mile- has modified that plan, slightly. I am firm believer you need to work on different speedsfor 800m and 1500m runners. Pure speed is not a problem for running a fast 800m. Our programs are built specifically for an area, skill, or time period. The person who is also competitive in the 1500 meters will likely capitalize on their middle-distance endurance and work enough to limit the lack of elite sprinting ability. 8. The problem is to sustain the race pace for a long time. Short and medium Intervals become gradually faster with gradually reduced volume, and longer rec between repetitions. For that reason, biomechanics of cycling has grown as a research field with many publications 3x600m 12 min rec (95%-105% of race pace) 3. Thursday is time to start concentrating on competition day, with warm up and warm down rehearsals plus some strides. Quality weekly sessions dedicated to drills and technique. For the speed training I prefer to increase the number of repetition only: 1. AS A SOPHOMORE (2022) Competed in four meets for the Mocs top individual finish was 18 th in the 800m at the Tampa Distance Classic finished 19 th and 17 th, respectively, in the 800m and 1500m at the Sunshine State Meet posted a PR in the 1500m with a time of 4:15.53 at the Sunshine State Meet and set a PR in the 800m of 2:06.32 at the UCF Knights Invite. 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. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. Two - you have to stay in touch with basic speed throughout the year meaning you need fairly regular workouts at 95% of 400m speed at the very least. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. Weeks 17-19: Pre-meets, time trials, introduction to heavy anaerobic speed work. 5 min rec. 6. Progresses to 8x150m with 2 min 30 sec rec Pace may be 32 / 35 (Men / Women) during these weeks, but will progressively get faster as the competitive season approaches.