Fundamental period: Medium paced long runs: Just keep active and train easy. In order to maximize one's anaerobic capabilities they will need workouts to increase the capacity of their anaerobic energy system. Progression comes not from increasing the speed but increasing number of repeats or decreasing the rest to increase the ability to run fast with high accumulation of lactate. 5. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) Our programs are built specifically for an area, skill, or time period. 3: 3600+2600+2600 rest= 3 and 6 (4200m) 6. Mondays are for running drills and functional weight training. Strength training (Read my interview with Gary Reed), *NOTE: readTempo Training Differences for Sprinters and Distance Runners, Lets take a look atGenzebe Dibaba training leading up to her world record of 3:50.07. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. 8x400m 90 sec rec. 4. Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. Back off trying to develop your weakness at this point. Speed: 8x150m rest= 3 min (1500m) Additionally 10min 50secs (Girl) and . I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. 5x1000m 2 min rec. 4. During the specific period its common with 2 easy days between the hard sessions rather than 1 day. Another speed session may be 12 x 200 w/ 2:00 rest. That's around 150m-800m repeats. 3k pace The 800m athlete should focus on leg strength training, mostly 1 legged exercises, hip strength and core training. 2x(400+300+400) rest=5+4+ and 8 (2200m) 3x600m 12 min rec. 5 min rec. Both between repetitions and between training sessions. Energy Source 400m 800m 1500m 5000m 10000m Mar. 5. Create a free website or blog at WordPress.com. Good luck! Gradual buildup of the training and mileage the next 2-4 weeks. Special period: 2022 has been a very successful year in terms of sporting achievements. Increasing the length of the intervals: + general strength/core (800m pace) 5x1000m 2 min rec. You goal is to gradually increase the mileage and the volume of the quality training (interval training). In addition, 800-m runners perform more strength, power and plyometric training than 1500-m runners. This is likely why some runners excel when they change training programs or coaches. It always varies, but generally follows a routine like this: This schedule assumes that the race is on the Saturday, obviously the schedule will shift if the race is on another day. Pure speed is not a problem for running a fast 800m. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. I will not dwelve too much into physiology in this guide. But you will have shorter restitution time after the session and more energy for the speed sessions. Thats it. You are not looking for massive acid build-up during this part of the season. For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. Continue with much of the previous work and progress toward the more challenging speed sessions. 11. 3000m, 1500m, Mile, etc Run a 5000 around Week 15, maybe not for time, but very hard. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. <br><br>As someone who is incredibly passionate about sports, marketing, and personal development; I am pursuing a career with a team that shares a similar mission, vision, and goals as myself. (3-5k pace), Medium length aerobic intervals: Regeneration period: This type of training was done with great success by Sebastian Coe and later Wilson Kipketer. $89.25 USD for the first year, billed yearly. You may be a good athlete at a slow school. Day 5: 16 to 30 x 200m alternating with 10 x 400m 1500m pace. All the way up to an entire season. The ideal situation would be to arrive at the top of the various types of training at high intensity before entering competitions and the specific period. (multi pace training) But is not combined in any race specific way. 2 min rest. 4: 50 min easy It may be difficult to establish an accurate 10 minute race pace ability for a Type I 800m runner, for example. Specific training (speak to an athletics coach) is more important than the type of protein. Weeks 3-9: 7 weeks of general fitness and mileage. Progresses to 5x1200m 2 min rec. These exercises are of high importance if you want to stay injury free. Progresses to 2x(4x300m) 3 min rec. Race Phase. 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. Advice on core training, injury prevention exercises, strength training and plyometrics training will also be mentioned in this guide. Examples of race specific training sessions during the specific period: 1. 95% of race pace. 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. On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. Hills sprints are very beneficial for all type of runners. This period is important to have to charge your physical and mental energy after a long season with competitions. Start with Lactate Threshold #1, then read #2, then read #3. 105% of RP=14.89s per 100m. The Anaerobic Energy System may be sub-divided into the following systems: Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Progression is running longer repetition, more repetitions or with reduced recovery at race pace. 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. Increase rest if the athlete is miserable. This training is the aerobic support for the medium and short intervals. Type I 800m runners will have 3 EASY speed sessions per week (out of 12-13 sessions per week). Lisa won the gold medal in the womens 1500m event at the 2006 Commonwealth Games and finished 4th in the final of the 1500m in the 2008 Olympic Games in Beijing. 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. 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. As a general rule this should be your training paces: *Easy regeneration running (Slower than 50% of 800m pace) An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. Ill also refer to this idea as Training Density (my term). I want you to avoid all that and give you advice on how you can optimize your training and run a faster 800m. We can measure intensity by the pace of the run, heartbeats per minute, lactic acid present in the blood, or rated / relative perceived effort. The rest are tempo runs and recovery runs. You dont need to do much but include at least some flexibility, core strength and leg strength in your training program. Here is how we assign and define strides. If you have any questions,please contact us. 4. Start with VO2Max #1, then read #2, then read #3. 5: 50 min easy + short hill sprints 50 min easy jog Now progression is from increasing volume at 95-105% of RP or reducing rest between intervals, but still running at 95-105% of RP. It is important for us to grasp which energy system contributes to the success of the event we are training for. Your email address will not be published. Try to diminish any weak points you have. 10 x 400m. 2. For 800m runner its more important to have developed a high Vo2 max rather than a high anaerobic threshold. 800m pace 9. Most active athletes naturally have a range of paces in their training cycle. The focus on these runs should be on recovery and the pace should be comfortable and slow. Add a few over-distance races. The 400m/800m type will benefit more from higher intensity in training and lower mileage. 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. Speed training is kept short, usually hills to build strength, less than 120m with not much lactate buildup. 3x600m 12 min rec (95%-105% of race pace) I am not a big fan of medium paced runs in intensity zone 2 for the 400m/800m runner. As we prepare for the 800m and up, the aerobic system begins to play a vital role in an athletes success. 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. Strength, power, and conditioning workouts. 5. Progresses to 3x500m with 5 min rec. Here is what a sample schedule may look like. I include warm-up routines as mileage. To run a good 800m you need both speed and endurance. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) There are also former World Record holders who added a competitive marathon to their training regimen in season! If you're running a 1500-meter race, you'll run just under one mile (0.93 miles, to be precise). He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. These paces are used in training to build speed endurance. She knew how it was going to feel in that last lap because she has been there before. Quickly view upcoming workouts in the TrainingPeaks app. and 1500/300m speed. 7 min set rec. Volume and intensity are a result of the amount of TIME and EFFORT the athlete is willing to spend developing their abilities. Great balance of sprint training and strength training for building a base specific for sprinting performance. Incorporate some kind of hill running at least 1 time per week during base training. The Type I runner likely knows if the Tempo or VO2 work is best for them - hang onto the workout of choice and cut the other more quickly. 13: 8x400m. 3. 1 x 600m at 800m race pace, then add on some 200s. Running the intervals faster, but with longer recovery and reduced total volume. 15: Plyometrics+8x100m fast strides. November 10, 2022. Middle Distance Plan (800m focus for an 800/1500m specialist) Plan 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 through three eight week phases - 1. Aerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5 Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5 Current Model Energy Source 400m 800m 1500m 5000m 10000m Mar. The event we are training for building a base specific for sprinting performance you goal is to gradually the! Restitution time after the session and more energy for the 800m, you need... 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