Gianni Ghidini 800/1500m training

Thats good to hear, makes me more confident in my training.

just to make it clear for me: "Under race pace" do you mean faster than race pace or slower than race pace?

slightly faster. just for 200s and 300s. The longer intervals should be slightly slower than race pace.

A few more questions:

1. Do you have tempos during summer (competition period) for your 800m runners? If so how long and how fast?

2.Do you follow a periodization during comp period? like 2 hard 1 easy week? OR is the focus to be fresh on every wotkout and train evenly during the whole comp period.

MY own impression is that comp period should have no periodization with easy and hard weeks but rather less wolume and intensity so that you can train with good effort on all the quality sessions.

3. Would you say it would be benificial to end all endurance session with 3x150 at around 800m pace or faster to keep the speed and also train yourself to mobilize power when already tired. Or would this just make you more tired and send conflicting messages to the body? I have read borsakowski do this and I logically I can see some walue of it.

4. Lets say you want to train speed endurance for the 400/800:

Session is 8x150m.

Would it be better to run at speed abit slower than avg 400m pace and instead have short recovery or increase number of reps? 2-3 min rec/10x150m reps

Or better to run at 400m pace or faster with longer rec 5-10 minutes.

My impressions is that it would be better for a 400m/800m runenr to run more reps or reduce recovery instead of increasing speed faster than avg 400m speed.

Reason: you can run more relaxed at pace abit slower than 400m pace. (90%)

the short recs and more reps will better stimulate the body to be able to work with more acid in the musles while running fast making it more spesific for 800m runners.

Maybe I am overanalyzing, but what do u think?

I do think you are over analyzing a bit! In your personal case (and this applies to most athletes other than real elites)you need to get stronger (fitter) not add a bit faster sprint speed. Remember an earlier example; 1:52 is a decent but not exceptional college time;1:48 is a great college time. The pace involved is 56 for the first and 54 for the second, and the difference is more related to strength than raw sprint speed.

I do use tempos throughout the competition period-maybe only once every 2 weeks, but never abandon them. I might use the 5x700m with 60 sec rest as well.

One of my best hs guys ran an 800 pr in 2:01 this week. We haven't run a 400 under 65 yet this season . Clearly his increased strength allowed him to run the pr.

Good luck and keep working hard. Be patient and you will see good results

Thanks!

I am 28 now :) but my 800pb is 10 years old so wants to set a new pb. In the future I want to become a coach, so I am learning as much as possible.

My biggest challenge is to stop being a perfectionist and try to keep things simple, and avoid overtraining. And stick to my plan. Anyway thanks for your contribution to make me abit wiser.

what is your pb for 800

1.58.9 400m:51.1

you 400 meter time is impressive sir.

my personal best for the 800 is 2:15. i am 14 years old and planning on running under a 2:05 by seasons end. how low do you expect to lower your 800 meter time

I am not sure I will be able to lower my 800m time. My endurance is not at the same level as when I ran PB.

And I have not trained for 400m this season either so might not beat that pb either ;) But time will show.

Now I regret abit that I didnt run longer reps than 200m at fast speed when I trained for 400m. I think that could have lowered my time even more. Struggled alot last 100m ;)

But was arriving 200m at 25 very comfortably.

If you do the training that we have talked about and give it a real chance, I am certain you will be able to run 1:55-56 this year.

AC,

1.55-1.56 really?? I am suprised.

Can u give me a example of a program during winter time and during prep/summer time?

So you are suggesting me to do more tempo like workouts at this time of year?

Please tell me what you would have changed in this program.

This Is what I will be doing now during pre and during race season:

m:8x150m 2-3 min rec. around avg 400m pace 19.2-20.00

t:40 easy+core strength

w:some faster 300/400/600m session. alternating each week.

t:40 easy+core strength

f:5x800m 3 min P.start easy finish fast each rep and interval

s:40 easy+core strength

s:40 easy+core strength

There's not much wrong with your schedule. Sunday could be longer and harder. Monday you could do some easy tempo plus the 150's.

The Wed session could be harder, depending on what you are doing now. E.G. 3x1k @2:45 6 min rest; another week 5x600@1:36 @ 2 min rest.

Later in the season, 2x1k 2:40 and finally 2-3 x600@ !;28-1:30.

Just run for a few weeks and see how it goes.

i have a pr of 2:15 for 800m any ideas on getting down to 2:05 in 5 weeks? as i mentioned earlier i am 14 years old so 2:05 IS the best am going to run

dr dre.

If you have trained fairly consistenly during the last months it will be extremely diffucult to improve 10 sec in 5 weeks.

Of course its possible if you are training crappy now or if you are a huge talent. Anyway try 3-5 sek improvement.

I dont know how u have trained so far. So its difficult to say. But as said many times here, U need some fast 600ms.

like 2-3x600m and some fast 200/300ms ex 6x300m/ 8x200m and maybe some fast longer reps 3x1000m to get in peak shape.

But you are very young so I would say 2 hard sessions per week will be enoug. just easy other days. staying fresh and motivated is very important to peak. Feeling tired and being close to you limit in training load/milage will not be good.

Be patient and good luck.

I disagree with you AC. I think during comp period, 2 days easy is vital, when having 3 hard days in a week with much lactate production.

I have tried 4 days pr week, but either performance drop on the real quality sessions or I get injured sooner or later.

Been training everyday almost for 10 years and it seems like my body (and maybe most) cant handle 4 hard days pr week.

And I dont like so much to mix tempos and 150ms, I think the quality of the 150ms will suffer.

Remember that I am also going to try to run a fast 400m.

That's ok to disagree. See what works for you. But generally, I think you can handle a bit more volume and intensity.

yesterda y i ran an 800 meter race. ive anry at my perfomances for the past copule of weeks because i always pass the 600m at 1:40 but SLOW DOWN A LOT! i passed the 600 at 1:40 again yesterday(2:14 pace) but ran the last 200 in a dissapointing 42 seconds with a 2:22 at the end. whats up with my crappy perfomance in the last 200 and how can i make make it better (if i can)

tell me exactly how your scedule look like now and I might give u some tips

i dont really keep track but i do know that we do long intervals on monday,race on tuesday,plos on wednesday,8 300s which i average 50 sec on thursday, easy on friday then invitay

tional on saturday