If you were preparing for an 800m race but could only train one hour per week, what would you be doing?
If you were preparing for an 800m race but could only train one hour per week, what would you be doing?
warmup, 8x 400 or 12 x 200, cooldown
uh ... losing???
By "train one hour per week", I assume that means time on your feet, actually training? If so, I'd probably break that into a number of short workouts and it'd have to be totally for fun:
1) 3 minute warm-up, 2x400 @ close to 800 pace with 2 mins rest, 3 minute CD (10 mins)
2) 3 minute warm-up, 8x200 with 30s rest, 4.5 minute CD (15 minutes)
3) 3 minute warm-up, 6x600 with 45s rest, CD til 20 minutes have passed
4) 3 minute warm-up, 3x200 @90-95% with 5 minutes rest, CD til 15 minutes have passed
The last workout would probably be more useful, though, if replaced with 400s with 30-45s rest between.
5 kms fast steady running then 3 x 500m with 1 min rest. 1 km run.
5 kms fast steady running then 8 x 200m with 1 min rest. 1 km run.
Too much high intensity without some endurance conditioning almost always leads to failure.
I remember a clubmate who did this during the week then raced on saturdays, usually multiple races-200m, 800m, relay or 1500m, 400m. He would usually also jog 30 mins on sunday. He was running low 2s and around 4.15. Previously been high 1.50s and close to 4 flat.
1 min warm up, 58 min tempo, 1 min cool down. This works. Trust me.
If I could only train for 1 hour per week I would be lying to myself about the ammount of time I had to train.
Run all-out 800m time trials twice a week.
2 minute warmup
42 X 400 in :57
with :23 recovery
2 minute cooldown
Only one hour? For the whole week??
Day 1: (200, 2x400, 200)
- 7 min. warm-up, 200 @
Only one hour? For the whole week??
Day 1: (200, 2x400, 200)
- 7 min. warm-up, 200 @
Only one hour? For the whole week??
Day 1: (200, 2x400, 200)
- 7 min. warm-up, 200 @
2km progression run daily. TT of 400-600m twice a week.
Only one hour? For the whole week??
Day 1: (200, 2x400, 200)
- 7 min. warm-up, 200 @ < 30 w/ 1 min. rest, 4x400 @ < 65 w/ 2 min. rest, 200 @ all out, 7 min. cool-down
(approx. 25-30 min. total)
Day 2: Fartlek
- 20 min. fartlek (3 min. hard, 1 min. easy)
Day 3: 300, 600, 800, 200
- 5 min. warm-up, 300 @ < 45 w/ 1 min. rest, 600 @ ~1:35 w/ 2 min. rest, 800 @ ~2:15 w/ 1 min. rest, 200 @ all out, 5 min. cool-down
(Approx. 65-70 min. total for the week)
OR
Day 1: 2 sets of 300, 500
- 5 min. warm-up, 300 @ < 43, 200 jog rest, 500 @ ~ < 80, (3 min. rest in between sets), 5 min. cool-down (approx. 25 min. total)
Day 2: Drills, sprints
- 10 min of drills and 100m sprints
Day 3: 800, 2x400, 4x200
- 5 min. warm-up, 1x800 @ ~ 2:12 w/ 3 min. rest, 2x400 @ < 62 w/ 2 min. rest, 4x200 @ < 30 w/ 1 min. rest, 5 min. cool-down (approx. 25 min. total)
(approx. 60-65 min. total for the week)
However, I'm pretty sure that with only 3 days of training and 1 hour for the whole week... I won't be running a very fast 800... lol.
You don't need ab hour.
3X400 almost all-out, 4 min rest. That's a whopping 11 minutes, not counting warmup.
That's probably the most effect 800 workout there is--and if you do it right, you might not be able to jog a cooldown (your legs won't function).
There's a 400 equivalent, which is 3X350 with 3 minutes (still used by John Smith, I think). This was originally a SMTC workout and was 3X400 with 3 min. They changed it to 350 because too many people were throwing up on the track.
Seb Coe did this as 4X400 at 800 pace with 3 min, at least according to Peter Coe's Level III lecture notes, which you can duplicate if you ARE Coe.
When I came back to track after not running on a track for 15 years or so, I went from being about the slowest to the fastest person on the track--in one summer, primarily from doing this one workout for many weeks in summer.
coach d wrote:
You don't need ab hour.
3X400 almost all-out, 4 min rest. That's a whopping 11 minutes, not counting warmup.
That's probably the most effect 800 workout there is--and if you do it right, you might not be able to jog a cooldown (your legs won't function).
There's a 400 equivalent, which is 3X350 with 3 minutes (still used by John Smith, I think). This was originally a SMTC workout and was 3X400 with 3 min. They changed it to 350 because too many people were throwing up on the track.
Seb Coe did this as 4X400 at 800 pace with 3 min, at least according to Peter Coe's Level III lecture notes, which you can duplicate if you ARE Coe.
When I came back to track after not running on a track for 15 years or so, I went from being about the slowest to the fastest person on the track--in one summer, primarily from doing this one workout for many weeks in summer.
I guess you forgot that those workouts are based on a sound background.