Best 800 training for me

I can't think of any elite 800m runners that don't do distance work, especially in the fall

We'll do you guys think I should be racing 8k?

I ran a lot faster than you in the 600m and I raced some 8k's and did distance work over the summer and early fall. Trust your coach.

Hey grant... let orlando know that sully says hi

merp wrote:

I ran a lot faster than you in the 600m and I raced some 8k's and did distance work over the summer and early fall. Trust your coach.

This. Stop worrying. Trust your coach and have fun at meets. Having a Fall XC can do anything but hurt you. It'll keep you sharp and tough, lord knows you need toughness to run the 800. If you have any potential in the mile, it will definitely help you.

I am in the same kind of position: 800/1500m guy running XC.

I would definitely train with the XC team, but make sure to continue to develop your speed, while also improving your strength and aerobic system. Post-run strides, hill sprints, 6x60m sprints are all crucial to maintain or improve speed while also running higher volume. Maybe even through in long sprint drill sessions (my favorite).

Just make sure not to race too many 8k's (1-2), they take a lot out of you and set your training for track back. Be proactive with your coach and emphasize your focus is on mid distance come track season, not for the 8k now.

Thanks a lot this is great advice! Last year I redshirted and didn't compete except in one meet because of medical issues. But when I got healthy I time trialed a 1:54. I would really like to be sub 1:50 this year. What kind of weight training should I do and also what should I look to run in the 5k and 8k.

If this is base, then you definitely aerobic work. Just treat XC taining as that. I don't think it'll matter for you that much what sort of aerobic work it is, as long as it's not heaps of long slow running.

However it's important to keep up the speed work. If you're a speed based 800 runner, you should be doing a strong sprint session a week - flying 30s, 60s, resistance (sleds), short hills, all that sort of stuff. Couple this with a lot of drills, some plyos and definitely strength work (you can do a strength session after your sprint session so they don't take up too much time in the week).

Not sue if you can do this with a sprint squad, but work it into your program. And work logically - make sure the day before the sprint day is easy, and the day after it you can do up to about threshold but not much faster, certainly not speed endurance.

college4miler wrote:

I am in the same kind of position: 800/1500m guy running XC.

I would definitely train with the XC team, but make sure to continue to develop your speed, while also improving your strength and aerobic system. Post-run strides, hill sprints, 6x60m sprints are all crucial to maintain or improve speed while also running higher volume. Maybe even through in long sprint drill sessions (my favorite).

Just make sure not to race too many 8k's (1-2), they take a lot out of you and set your training for track back. Be proactive with your coach and emphasize your focus is on mid distance come track season, not for the 8k now.

No wonder mile times in the 70s were so slow. Walker, Scott, Coe, et. al. were running XC in the winter.

For my speed work coach has me do different hill intervals. This weeks workout on the hills was on a hill where there in a flat 200 on bottom, 200 of hill, then a flat 200 on top. The workout was

3 sets of

600@1:49, 1:48, 1:46

Recovery 400 jog

200@ 33, 32, 32

Recovery 200 jog

150@ 23,23, 22

Recovery 150

100 m stride on flat

There was no rest except jogs it is a continuous workout. What do you guys think of this workout?

i ran 147 in college…after training with several sub-150 guys it really depends on your body type to determine your weight lifting regimen

i had a bigger frame…never great at XC but still put in 60-70 MPW in the fall…but during track i was lifting by myself 3-4 times/week…after practice--nothing too intense but hard enough for me to feel better/stronger from it.

i would do upper body only--i would focus on core and chest…i honestly believe lifting helped me become a better runner--if any more confident

i would hold off in the fall b/c of all the miles

i didn't do legs

it worked for me but thats not to say it will work for everyone..i knew plenty of guys who went sub-150 without ANY lifting--besides body weight(pull ups/core)--which i believe is necessary for every runner