Situation: I am a collegiate 800m runner with a pr of 1:52 (wont give exact to remain anonymous since I still compete). I can routinely split high 48, low 49 in the 4x400 after running an 800.
The problem is that my endurance is horrible. I cannot even come close to touching 2:30 in a 1000m. In addition, my 5k pr is around 18mins.
There are is only about a month of solid training time between indoors and outdoors.
What can I do in that time frame to improve strength? I need to be able to close the final 200m better than I have this indoor season.
Currently around 20-25 mpw.
Monday and wednesday are specific workouts. We do alot of 200's at 26-28 with medium rest like 1-2 mins. 5x300 starting at 42 decreasing to 37 is routine, 5 mins recovery. 800, 600, 4x200 is another.
Tuesday and Thursday are recovery days (maybe a 20-30 min run, plyos, or just warm up and dynamic). Friday is pre meet.
However, once indoor finishes I'll have a bit more freedom with training since meets wont be during the weekends
You cant kick because you have no endurance
Double your mileage during base training and try to be always above 35 mpw
To become stronger I suggest you two workouts
1) Short sprints: start fast and pick up the pace until you reach your full speed (usually 50 meters), full recovery
2) Short hills
Its a good idea to include weight training
Most 800 runners can run more mileage, but it make me cringe to see posters assuming that is the issue. Some 800 meter runners aren't going to get relevant endurance from running more mileage. It's hard for us distance folk to understand, but you are different from us. You need to find ways you can train successfully while:
1. Running between your 1500-5k pace.
2. Running workouts with very high total volume of fast running.
That's my two bits, anyway.
Thanks for the input guys.
One of the reasons I brought this question to letsrun to try to discuss some specific things I can do THIS season. I understand that I need to build more mileage which is something I'll gradually do as I prepare for the 2013 season.
However, adding more miles this year won't improve my season. I know from experience just running miles doesnt help me much in the 800.
What types of workouts at 1500-5k pace would I be able to get a decent bang for my buck out of over the next month or so?
In response to the poster about strength, I meant endurance strength. I am arguably better in the weight room than on the track(exaggeration of course). But we hit the heavy weights hard twice per week.