Sub 1:50 800m Training

oops! mile fitness to go up*, times to come down*

I hope you dont coach n e 1 wrote:

\"Waste\"

ps, your entire post is false.

Please try to behave.

Also didn´t you noticed that you wrote MAINTIANS, it´s MAINTAINS;

\"2X per week maintians, 3X+ improves...\"

See, wiseguy?

U.N.O. wrote:

I hope you dont coach n e 1 wrote:

"Waste"

ps, your entire post is false.

Please try to behave.

Also didn´t you noticed that you wrote MAINTIANS, it´s MAINTAINS;

"2X per week maintians, 3X+ improves..."

See, wiseguy?

That wasn't even me, wiseguy.

bump

Another weekend with lots of big meets. Anyone on this thread have a good performance?

With many conferences coming up, what workouts are you going to do to sharpen (not peak of course)

I agree with this poster's comments. In particular, the 9*300m with 2min I think doesnt get done what you are trying to do. I would rework the following

tuesday -- i like the general pace work, something more specific

thursday -- move your 20 min tempo to this day, and then just to 3-4*300m in 44-45 afterward to keep a base for your CP system...even something as little as 3*200m will help build the base you can peak off of...

sat --- you are missing something more strength oriented where you are doing 800s or 1000s. If you are going to run 62s for 1500m, you need to be doing a series of longer intervals where you cut down to 65 pace for the last interval. You work on pace and form efficiency in a way you cant either in a short interval like a 400m or a tempo run. You dont need to do an 800m fast than probably 210, but keep cutting down the rest....

Oldsub4, As someone has stated, peak workouts ought to be on the schedule soon. Any particular workouts that are most effective for a miler? And if so, is there any real difference in 7 days out vs. 10 days out? Thanks again!

Anbessa

Bump

Anbessa wrote:

Oldsub4, As someone has stated, peak workouts ought to be on the schedule soon. Any particular workouts that are most effective for a miler? And if so, is there any real difference in 7 days out vs. 10 days out? Thanks again!

Anbessa

For a miler, other than racing there were 4 workouts that helped me peak. One was the 1000-600-400-200 ladder at faster than race pace with a decent amount of rest in between. Another was a 1200 alone with no pace help, followed by 3*400 faster than race pace. lastly would be just 4*400m around 2 seconds faster than race pace with 3min recovery. By far the workout that was the burner, that really told you were you were, was 3*800m with 800 jog in between. race pace +4 seconds, race pace, race pace - 4 seconds. I can remember thinking from some shorter interval work that i had done fast that i might be in 336 shape, and I did the 3*800 in 200, 156, and then totally blew up and ran 200 again....surely enough i was in 340 shape...I saw someone knock this out in 156, 152, 147 and they ran 331....fairly good "cut through the BS" workout.

For 800m, you have to do the 600-400-200-200-200 workout faster than race pace. Another workout that i liked was 2*400m faster with only 5 min rest...like for a 1:50 800m guy you might do both in 49-50. Lastly would be 5 or 6*300m with 500m jog at faster than race pace....

Last 7 days you turn down both the volume and intensity...these workouts are for 10-20 days away from the championship event. You really only need 2-3 workouts like this per season plus a few races to zip you up...then it is just rest and running fresh than makes you hit a peak.

"Last 7 days you turn down both the volume and intensity...these workouts are for 10-20 days away from the championship event. You really only need 2-3 workouts like this per season plus a few races to zip you up...then it is just rest and running fresh than makes you hit a peak."

With these very intense workouts in the last 10-20 days, do you still do 3 quality sessions per week or do you cut down to 2 for extra recovery? With only 20 days left, do you still need to do any longer interval/maintenance sessions for aerobic power?

Thanks in advance

A sharpening workout I will include is split 800s. Last year I did 2x(400m, 1min rest, 400m) full recovery, but I think I like 500+300 better (perhaps easier psychologically?), trying to be close to race pace on the 500 and relaxed, then all in on the 300. This year I'll try 3 instead of 2. They're tough! Does anyone else do something like this?

Old Sub 4; I love the 3x800 workout and your analysis of it.

For 800 sharpening, I suggest a comfortably fast 1000;say 2:26, plus 600 at just slightly slower than race pace, but under control. I am going to use the 1000 with the kids I am coaching and will report back in a few weeks.

In my own career I had sucess a couple of times with a 2000m effort@ about 90%. That gave me the confidence to run a fast 1500.

I was recently going through old stuff and found an interesting article from Wuhlhuter.

It is amazing how different his stuff is from what we have discussed here.

RWD: Can you describe one or more of your toughest workouts?

Wohlhuter: I had several hard days each week. Early in the week, I would run 20 times 200 meters under 30 seconds with a fast 200-meter jog between each interval. Midweek, I often ran longer intervals from 400 meters to one mile, always jogging between each one. On occasion, I would run a single one and one-half mile trial in a time between 6:20 and 6:30 minutes. Thursday was long speed work, usually several 600 meters at race pace or faster. Sometimes I would run four 400s averaging 49-50 seconds with about 20 seconds between each one. Sunday was a long run. My training schedule consisted of one hard day followed by an easy day. My easy day was often speedwork.

Dont have a name wrote:

Sometimes I would run four 400s averaging 49-50 seconds with about 20 seconds between each one.

Whoa.

Dont have a name wrote:

My training schedule consisted of one hard day followed by an easy day. My easy day was often speedwork.

That's either badass or really stupid, but based on the times he laid down I'm gonna go with the first one.

Closing in on 1000 posts...

whats a good way to regain lost fitness without sacrificing the speed you have acquired from indoor. i am concerned that my coach really peaked us in indoor chasing a title. which is fine, it was fun. but i will have a whole outdoor season of 200s and 400s and 4x8's. In no way do I want to let my relay down, but I also am concerned about running the 4x8 early in a meet and being really fatigued late in the meet, not having my legs and turnover.

any thoughts would be greatly appreciated. this topic has been great.

I came across this thread just recently. Seems like a lot of good training advice being thrown around.

I haven't had a chance to go through all the pages of posts, yet. Does anyone know if any circuit training routines were discussed specifically for the 800? If so, could someone refer me to the page?

I'm looking to do everything I can to improve my raw speed. My best 400m time is a 50.0x and I'd like to get that down to maybe a 48 or 49 (with the hopeful thought that, with other training, I could lower my overall 800 time).

Thanks

I love 800's but I have nothing to add to this discussion, I just wanted to be the 1000th post !

In the 8th post on this page a kid asks about 400/800 training, with an eye towards improving his 400 PB.

...then OS4 replies and people discuss it over the course of the next page or two.

Hope you find it helpful.