800 meter training

erm i might to situps and press ups in a curcuit kinda thing, with 100 Pierolls on monday then maybe do some weights(curls,bench presses another day)

Can anyone recommend me any good sceduls astablized 800m runners use

there is such a thing as pierolls, its where you do a sit up then twist, this is a very intressting thread by the way, lets be serious like we were before on this topic, can anyone help that kid to start off

i dodn't go through all the posts, but here is my take..

i usually run 70-85mpw in season during XC. after that i drop to maybe 5-60mpw over the winter and start of indoor. this is a crucial time, where you will take yourself from a distance runer to a short md runner.

The key is to work in strides and form drills every day during this period. That way you are maintaining aerobic capacity while still preparing your body to start running faster. Gradually work in some 1k's and slower 400s (for me this would be something like 10X 400 at 63-64 with 90s recovery or 5 x 1k at 2:55-3 min with 1 min recovery).

By now you should be at the start of indoor and ready to run a good 3k or mile for your first race. throughout the season (assuming a collegiate), work down to faster and faster reps 1 or 2 times a week ( 200s with short rest, 4 X 400 so you're on the ground by the end of the workout) and run a lot of 4 X 400m relays.

still touch on your capacity work a good once a week though -maintain your 5 X 1k, perhaps with longer rest and faster, run 8 X 400 fast. keep a "long run" of 8-10 miles once a week near threshold. the speed will come relatively quickly (in feb or march i can usually run a 400 all out in about 51, whereas by late may i can run a 47 high). You will be in great shape aerobically and anaerobically by may.

I think training a 400-800 runner might be one of the hardest things to do as a coach.

hey 149 dude, are u strictly a 800 runner or do you run the 1500 as well? also what do you run in xc

so i ran a 156 (51 quarter, 430 mile)in high school off about 25 miles a week then in college jumped up to about 70 miles a week during xc and 50ish during track. i thought the extra mileage would help but i only managed a 157(52ish quarter, 425 mile) during track season. now during xc im in the mid 26's for an 8k and wondering if i should move up or just lower my mileage and focus more on intense speed.

Great info and many good thoughts. But I'm still wondering how much of a jump in mileage and training a 400 guy should try and make if he is trying to convert to an 800 runner.

The big aerobic base and high mileage weeks make perfect sense but is this ideal for a man or women who has been a 400 runner his/her whole life.

I have a few 400 people 47-48 men and 57-58 women attempting to move up. They come from a strength based 400 program. Lots of hills, quite a bit of tempo work, similar to C.Hart/Guthrie training. So they are not afraid to work. Yet longer runs and intervals of 1000s 1200s are foreign to these guys.

I'm afraid to bump up mileage and change things they have grown accustomed to for fear of over training and injury. Just wondering if any other coaches have had this problem?

When you are training a 400/800 runner, to be competitive in both races, do you err on the side of too much aerobic work or speed-type 400 work? I'd say err on the side of aerobic, but maybe I am wrong.

When you are talking tempo work, Hart calls "tempo", stuff like 10x200 at 35 seconds (for someone a 46 sec guy)- would this be something beneficial for a 400/800 guy or do you do a tempo run in the lactate threshold sense, maybe 4x1000 at T pace (in reference to DRF)? How important is a good lactate threshold for a 4/8 guy? How important is developing VO2 max work to a 400/800 guy? Race pace work? Fast, alactic work? Where do you place priorities with a 4/8 guy?

Tons of questions I guess, just looking for some good opinions.

running man wrote:

hey 149 dude, are u strictly a 800 runner or do you run the 1500 as well? also what do you run in xc

i've run 25 flat for 8k XC and 3:50 for 1500. i think of myself as an 800 runner, although i really think that if you want to be the best 800 runner you can be, you need to be able to run a decent 1500. this is exemplified on the international stage - i don't see a lot of top 800 guys that you would think couldn't run a good 1500 (examples off the top of my head include coe, krum and on the collegiate stage recently willis, brannen, etc). you don't see a lot of pople being competitive in the 400 and 800 at major cahmpionships but you do see the 800/1500 a lot. i think that says a lot about how much aerobic capacity really is needed to run the 800 well.

Would using the pool/bike or other cross training methods work in trying to increase a 400 runners aerobic base, if he was moving up to the 800

Instead of him/her jumping from a 400 program that might have averaged 20 miles a week. could you go up to 35/40 plus 3-4 sessions of cross training using w/o's, as well as steady movement. Thus increasing mileage without taxing the body to much?

Hey. Ive read most of this thread in an attempt to figure out what to do for my winter and spring training.

I live in Wisconsin where cross country just ended and we got up to 50 miles a week which is my highest total ever and i definately feel strong from it.

But i am more or an 800/400 meter runner with prs of 1:56 and 50.5 (5k 17:44.

I want to know how hard or easy training should be for the next 20 weeks until track starts.

There is also no important indoor track in wisconsin for high school so all of my training will be in an attempt to peak in June.

So what would be the best plan for the next 8 months of training until we have the important meets?

bump

BUMP

not even 1500m runners do not do that much mileage lol

I can't speak english