Help me train this HS 800m runner

JB800/1500

RE: Help me train this HS 800m runner 4/12/2012 12:53AM - in reply to Paul Hardcastle "19"

have an emphasis on shorter types of intervals and lower volume training (30-35mpw at max, since he doesnt like going long, preferably 30 at the most). he has some endurance so just assuming by looking at these workouts he is more of an 800/1500 guy than a 400/800 guy. and from that you can assume that his strength as an 800 runner would be more towards strength/even pace running, but the speed does have a good deal of potential.

he's 15 and already 6-1, he most likely isnt fully coordinated right now and is still going through puberty so it will take some time for him to adjust to not just the training but the actual mechanics of running. work with him on a long term scale if you can and focus right now on just getting him used to the sport and learning how to work with his body and mechanics; that means teaching him how to sprint.

just based off the sounds of his body frame though he could very easily, once he coordinates himself (and this can take a few years, i didnt fully coordinate myself in running until around junior year in HS), turn into a 400m/800m guy so i think the focus should be on building up his speed a bit as he has some amount of endurance that he can work with. throw in a long run of like an hour if it doesnt exceed more than 25% of his weekly mileage. get him doing tempos as his longer work than on the track and interval days have the focus be on shorter stuff with smaller amounts of rest (think along the lines of speed endurance). his speed isnt too bad, definitely needs work but it could also be a case of him not being used to running a 100m. do a reassessment of his fitness and abilites in a few weeks time to see where he is at and what kind of times he can throw down.

so, in short, work on getting him to learn how to sprint and run, he has endurance and a pretty good engine so work with that but emphasize speed development at the same time. this means tempos for longer stuff, long runs and getting him on the track with shorter, faster stuff (not pure speed stuff though) that has smaller amounts of rest. most importantly, dont wreck him, take it easy and rest, and if you can go for long term development. sit him down and let him know you want to make this a long term thing if at all possible and not to be frustrated if the results dont start flying in.

keep in mind, i'm no coach but this is just something i would try with him. get other coaches advice and even read some books. this is just my opinion, not neccesarily the answer to your question. hope it all turns out well, keep us posted too and make sure you reassess him. i wanna hear how this kid turns out

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