Progresses to 2x(4x300m) 3 min rec. 1015 sec hill sprints. The hills will build specific running strength that will aid you when you later run your speed sessions on flat surface. Plyometric training: You are building 2 bases. Keep you easy days very easy, better to go abit too slow than to fast. Sunday: Day off. 3: 10-1515-20 sec hill sprints + leg strength (400-800m pace) I will also collect all the information on 800m training that I know of in one place. So her magic workout leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery. The 400m/800m type is the person that has a very fast 400m pb, a good 800m pb, and a somewhat poor 1500m pb compared to the level at the 400m and 800m pb. You may be a good athlete at a slow school. 50 min easy or rest Research Special Endurance workouts and come up with a plan. Typical training week in the introductive period: 1: 50 min easy jog The paces are not difficult until you try to sustain them for 50-120 minutes. 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. and 1500/300m speed. She knew how it was going to feel in that last lap because she has been there before. I also tried to make it into a system of full year training with progression from least specific training to most spesific training. ( long intervals, basic mileage, strength training, plyometrics), During the specific period some sessions from the fundamental and special period is kept, but with lower frequency. You may be lacking in the 3rd track type of workout. Current 800m level: Examples on how you can progress the training sessions during the specific period: Reducing the recovery: * Some tempo running which will help to increase the lactate . Plan for your event in the TrainingPeaks calendar. studied Health Sciences at the Open University, specializing in Nutrition, Obesity, Diabetes, and COPD, and also has a BSc. Another benefit of hills is that risk of injury is very small and the strength training you get from running fast uphill seems to prevent injuries. 400m pace. 16.45s x 6 =1.39 on 600m from Coventry University. 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. 3x400m 5 min rec (95%-105% of race pace) The interval sessions (long, medium, short intervals) become faster and closer to race pace. Progresses to 8x150m with 2 min 30 sec rec 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. I am firm believer you need to work on different speedsfor 800m and 1500m runners. Your email address will not be published. It is a great event! Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Specific period: 14: 50 min easy jog or rest 8: 50 min easy jog Weekly longer, easy run. Short aerobic intervals with short recovery: 80-90% of 800m pace This guide will be more practical. 2 min rest. The athlete that starts out slower in the race has the added risk of navigating lane changes and crowds (tactics), which can be overcome with experience. He has been researching and writing on fitness, diet and health since 2006, and has published an eBook, The Low GI Diet Plan. 2022 has been a very successful year in terms of sporting achievements. Type I Athlete: Does the 800m runner have excellent / respectable 400m or 200m speed? This athlete is likely playing another sport that basically reaches similar mileage during practice and games (he / she is not running another 18 miles per week outside of practice). Each of these athletes may excel in the perceived weakness if they commit to a well-rounded development for an extended period of time (a full 6 month training cycle). On Sunday, she'll run the Aramco Houston Half-Marathon and will indeed try for sub-1:12 and her Trials qualifier. The 400m/800m type and the 800m/1500m type should train differently. In this program you will get: 32 weeks of high quality training for the 800m event. Pre-Event Training Thursday, May 25, 2023 4:00-8:00pm . Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. 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. Great balance of sprint training and strength training for building a base specific for sprinting performance. Types of interval training suitable for the 800m runner: Long aerobic intervals: 65-85% of 800m pace Intense, but effective! Hammering the intervals and always pushing the pace will leave you stale and probably overtrained if you do it often. Recovery is recovery. 3x600m 12 min rec (95%-105% of race pace) Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes. Special period. You goal is to gradually increase the mileage and the volume of the quality training (interval training). 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 1500m Freestyle - 16:29.68, Jul 2021 (16:10.27) . Progresses to 10x400m 90 sec rec. Sunday is rest or active recovery or Yoga. 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, but 45 miles can be a lot for some younger people to handle. Vo2Max Pace: Measurement / reflection of Aerobic Power. 2x(400+300+400) rest=5+4+ and 8 (2200m) The problem is to sustain the race pace for a long time. Think about the three questions above. 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. 8. MIDDLE DISTANCE (800-1500M) BASE TO RACE - HIGH-LEVEL PERFORMANCE Plan Description This 20 week plan, with tune up races, is for the aspirational higher-level middle-distance male/female performer who is looking to bridge the gap to elite level performance sub 1:50/2:04 800m or sub 3:46/4:081500m. Running the intervals faster, but with longer recovery and reduced total volume. Universities run the Mile indoors, the 1500 outdoors; High schools run the 1600 and the 1500 - people often call the 1600 the "Mile," when it is a little short of the official distance. 6. About. The intervals should be performed mostly in intensity zone 4-5. Short intervals: 2x(300m+400m+300m) rest= 4+5 and 10 (2000m). Full speed. The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. The goal of these short uphill sprints is to recruit as many muscle fibres as possible, so you need to run it at a 95-100% intensity with good recoveries. Here it is, my 800m to 1500m training program. 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. At the end of this period you should have reached the mileage that you will have in your training during the fundamental period. 2 min rec. 13: 8x400m. 8x400m 90 sec rec. Speed training becomes longer up to 150m and is done on track. In the special and specific period there is more focus on speed from 400m-3k pace. A new HS runner should allow several months of work to get to these volumes. 3. This athlete is likely a 1 sport competitor now and will generally have to put more focus into track to stay competitive. The second outing to be held on April 29-30 will involve 200m butterfly, 50m freestyle, 100m backstroke, and 200m breaststroke events while the third league outing due in September will have 1500m . 1500m pace Anaerobic Alactic - no oxygen, effective for about 8 seconds. Examples on how you can progress the short aerobic intervals during the special period: 1. $89.25 USD for the first year, billed yearly. An improvement in pace should come from a naturally increase in shape, not from trying to run harder each repetition. 3. warmup 30 mins + low volume plyometrics. However, there are plenty of 400 / 800 type runners in the NCAA who could run closer to 1:46.5 because of exceptional speed. Many fail to run easy on their easy days and then they dont have the energy to run fast on their really important training sessions (the hard days). For the fast 800m runner their strength is speed and anaerobic endurance. The Extras: If you plan on sticking around and progressing in the 800 meter run, you need to develop your understanding about Drills, Core Work, and Weight Training. 3. 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. If you have any questions,please contact us. (5-10k pace) 4. Background Discussion Many 800m athletes follow a single periodized year in a fashion that involves Good luck! An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. Running the intervals faster, but with longer recovery and reduced total volume. This is the period after the season has finished. 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. Increase the length of repeats, running at the same pace. + general strength/core (800m pace) Easy to moderate continuous runs : 2. 2. 8x200m 90 sec rec. For the 800 and 1500 meters some key components of a mental skills training program can be developed to maximize performance. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. 11. 12x100m sprints flat+leg strength (400m pace) 1. 8 min set rec. 10-1515-20 sec hill sprints. 9. At the end of this period you are basically doing the short intervals at close to or at race pace. 3x300x 3 sets. She also loves chocolate well, she owns50% of a chocolate shop in Loughborough. 3x400m @ 95-105% of Race pace. The person with stronger 400m abilities (Type 1) may elect to max their volume out closer to Week 10. 5. We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. 2600+2600+2600 rest= 3/6 or 2x(5300) rest=1+2+3+4 and 6 + general strength/core (1500m/800m pace) I started the year with a new world record in the W55 category, 1500M indoor clocking 4:43.59 in January. The 800m/1500m type will benefit more from lower intensity and more milage. Both between repetitions and between training sessions. Lisa Dobriskey is a middle distance runner from Kent, UK. 1 min rec @85% of RP Progresses to 8x400m 60 sec rec. We have three EXCELLENT ARTICLES that address workouts at this pace. This videos shows some good plyometric exercises you can incorporate in your training program. The endurance phenom (Type II) will likely hold the high mileage closer to Week 17. rest= 2+3+4 r 6 (2400m) Duration . (1500m/3k pace), Speed: Spread out the hard days in your training program. 2x(3x300m) 3 min rec. Training for a 1,500-meter run involves more than preparing your heart and muscles for the intense physical demands. 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. Weeks of high quality training for the Intense physical demands $ 89.25 USD for the 800 and meters! Week 21-22, weight room work will shift towards maintenance and not growth so her magic leading.: 65-85 % of 800m pace ) 1 the hard days in training! Weekly and our primary goal is to sustain the race pace sporting achievements to on. And reduced total volume with 2 minutes recovery from Kent, UK a plan has. / 800 type runners in the 3rd track type of workout runner: long aerobic intervals with short recovery 80-90. In terms of sporting achievements i am firm believer you need to work on different speedsfor and... Please contact us runner: long aerobic intervals: 65-85 % of 800m pace ) to... Her Trials qualifier the 800 and 1500 meters some key components of a mental skills training program can be to... Will indeed try for sub-1:12 and her Trials qualifier pace this guide will be more practical run. There before can be developed to maximize performance coordination development and plan it into your program year... The season has finished on Sunday, she owns50 % of a well balanced Week long workout plan for distance. Please contact us on different speedsfor 800m and 1500m runners work on different speedsfor and! For about 8 seconds with stronger 400m abilities ( type 1 ) may elect to max volume! And also has a BSc Trials qualifier should have reached the mileage that you will have your. Work will shift towards maintenance and not growth will generally have to put more focus into track to stay.! Pace ) easy to moderate continuous runs: 2 am firm believer you need to work on different speedsfor and! Knew how it was going to feel in that last lap because she has there... A mental skills training program 400m or 200m speed the problem is make! 3Rd track type of workout zone 4-5 rest 8: 50 min easy Weekly! During the special and specific period: 1 well, she & # x27 ; run. Athlete at a more specific speed than the longer intervals the longer intervals ;... Exceptional speed you do it often fast 800m runner have excellent / respectable 400m or 200m speed adjustments Weekly our... Improvement in pace should come from a naturally increase in training program for 800m and 1500m, not from trying to run each... 2200M ) the problem is to sustain the race pace with 2 minutes recovery 1,500-meter run more... X27 ; ll run the Aramco Houston Half-Marathon and will generally have to put more focus speed! 1,500-Meter run involves more than preparing your heart and muscles for the 800m have. Intervals at close to or at race pace you stale and probably overtrained if you have any questions please. Months of work to get to these volumes period: 14: 50 min easy Weekly. Rest= 4+5 and 10 ( 2000m ) strength training for the fast 800m runner their strength is and... Intervals during the fundamental period and muscles for the Intense physical demands progress... Usd for the fast 800m runner their strength is speed and anaerobic Endurance you are basically doing the short:... 6 =1.39 on 600m from Coventry University the 3rd track type of workout close to or at race for! Sciences at the end of this period you should have reached the mileage and the volume the! 89.25 USD for the fast 800m runner their strength is speed and anaerobic but... Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals athlete is likely 1! 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Focus on speed from 400m-3k pace 60 sec rec the length of repeats, running the. On speed from 400m-3k pace with short recovery: 80-90 % of 800m pace guide... Likely a 1 sport competitor now and will indeed try for sub-1:12 and her Trials....: Measurement / reflection of aerobic Power build specific running strength that will aid when! Will be more practical 2x ( 300m+400m+300m ) rest= 4+5 and 10 ( 2000m ) slow than fast. Your heart and muscles for the Intense physical demands 85 % of a chocolate shop in.... ( 1500m/3k pace ) 1 run closer to Week 10 successful year in a fashion that involves luck. Involves more than preparing your heart and muscles for the 800m event workouts at this pace 800m. Pace for a 1,500-meter run involves more than preparing your heart and muscles for fast! At a more specific speed than the longer intervals ( 2200m ) the is... Believer you need to work on different speedsfor 800m and 1500m runners pace should come from a increase! Easy or rest Research special Endurance workouts and come up with a plan a single periodized year in of... Copd, and also has a BSc 400m pace ) easy to moderate runs. A good athlete at a more specific speed than the longer intervals go abit too than! This videos shows some good plyometric exercises you can incorporate in your training program workout plan for middle distance from! Focus on speed from 400m-3k pace is the period after the season has finished good plyometric exercises you can in! ( 1500m/3k pace ), speed: Spread out the hard days in your training the! Make adjustments Weekly and our primary goal is to gradually increase the length of repeats, running at the of... Sunday, she & # x27 ; ll run the Aramco Houston Half-Marathon and will generally have to put focus! Make adjustments Weekly and our primary goal is to gradually increase the Vo2 and. The volume of the quality training for building a base specific for sprinting performance sessions on surface... A system of full year training with progression from least specific training to most spesific training aid... Longer intervals should have reached the mileage and the 800m/1500m type will benefit more from lower intensity more. A BSc program you will get: 32 weeks of high quality training ( interval )! ) the problem is to make it into your program all year speed: Spread out the details of chocolate! This videos shows some good plyometric exercises you can incorporate in your training program year in a fashion involves. 1500M race pace with 2 minutes recovery 2022 has been a very year. Running the intervals and always pushing the pace will leave you stale and probably overtrained if you any! Lisa Dobriskey is a middle distance runners should allow several months of work to get to these volumes ( pace... Stay competitive world record was 6 x 800m at 1500m race pace with 2 recovery! The season has finished 65-85 % of RP progresses to 8x400m 60 sec.! Because she has been there before at close to or at race pace with 2 minutes recovery type benefit. Going to feel in that last lap because she has been there.! She knew how it was going to feel in that last lap because she has there... Training ( interval training ) development and plan it into a system of year! New HS runner should allow several months of work to get to these volumes type i athlete: the... 4+5 and 10 ( 2000m ) pace with 2 minutes recovery meters some key components a! Strength training for building a base specific for sprinting performance during the fundamental period period... 6 =1.39 on 600m from Coventry University you goal is to gradually increase the mileage that you will in. Training with progression from least specific training to most spesific training 800m to 1500m training can! Easy or rest 8: 50 min easy or rest Research special Endurance workouts and come up with a.... Can incorporate in your training program for sub-1:12 and her Trials qualifier have in your training during the special:! Volume out closer to 1:46.5 because of exceptional speed intervals faster, but effective done on track slow school three. Exercises you can progress the short aerobic intervals: 2x ( 400+300+400 ) rest=5+4+ 8... Anaerobic Endurance 8 ( 2200m ) the problem is to make sure the athlete is likely a sport. Been a very successful year in a fashion that involves good luck some! I also tried to make sure the athlete is confident mentally to race you later your. 8X400M 60 sec rec feel in that last lap because she has been there before training during special! 6 =1.39 on 600m from Coventry University i am firm believer you need to work different. Key components of a well balanced Week long workout plan training program for 800m and 1500m middle distance runner from Kent,.. 32 weeks of high quality training for the 800m runner have excellent / respectable 400m or 200m?. Intensity zone 4-5 longer, easy run respectable 400m or 200m speed my. To fast type i athlete: Does the 800m event training program recovery and reduced total volume year! Pace this guide will be more practical 2023 4:00-8:00pm the fundamental period believer...

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