Is this a good base phase for 800m?

No

From now until February do this:

Run 40-55 miles a week depending on your background.

Run 6-7 days a week.

One of those days, run at least 80 minutes.

3x a week, after a run, do 6-8 strides.

One day a week, run a tempo, like 4-6 miles at 6:20 pace.

If you can, do some ploys and lifting.

Do this, and you will already be able break all your PRs before the season even begins, and you haven't even done any interval work yet.

do the following schedule for the next 6 weeks:

Mon - 3 miles tempo at 6:15-6:20 pace

tuesday - 50:00 easy

wednedsay - 6X800 progressing from week to week

to 5X1000 to 4X1200 to 3X1600 to 3X2000 then repeat. pace = 85's

thursdaay - 50:00 easy

Friday - 16X200 progressing to 10X300 to 10X400 then repeat. pace = 18 per 100 meter. recovery = 45-55 seconds jogging 100 meters easily

saturday - 50:00 easy

Sunday - 75:00 easy + 5X15 seonds hill sprints with full recovery walking or jogging.

Hans Yolo wrote:

From now until February do this:

Run 40-55 miles a week depending on your background.

Run 6-7 days a week.

One of those days, run at least 80 minutes.

3x a week, after a run, do 6-8 strides.

One day a week, run a tempo, like 4-6 miles at 6:20 pace.

If you can, do some ploys and lifting.

Do this, and you will already be able break all your PRs before the season even begins, and you haven't even done any interval work yet.

Really stupid. He´s an 800 runner, not a long distance runner.

thanks for the advice. And are there workouts to bring down my 400m time. And should i lift during the winter?

Hans Yolo i was just wondering what your experience is.

Base Phase:

1. Work up your long run to 60 mins

2. Do 5x200m w/2min jog back recovery as an afternoon workout (morning 4miles basic), starting the first in 38-37 and the final one in 29-30 seconds.

3. Do hill sprints: 1st four weeks - 10x6-8seconds w/2-3min recovery, 2nd four weeks - 10x8-12seconds w/2-3min recovery.

4. Once you hit 60 mins running decently with your long run, every second week do 4-6x1200m w/1 min recovery @ 8-10km pace instead of the long run.

5. Easy days are EASY - 4-5miles w/ 4 x 100m striders @ mile pace to finish.

6. Do Drills, basic core workouts and leg circuits (lunges, squats, one legged squats)

Week could look like this:

M am Easy 4 miles, striders pm Core workout

T am/pm 1. Drills, Hill Workout 2. Leg Circuit

W am Easy 4 miles pm Eventually could do easy run here

T am Easy 4 miles, striders pm Core Workout

F am/pm 1. Drills, 5 x 200m 2. Leg Circuit

S am/pm 4 mile, possible striders

S Long Run / 1200s

Note: Thursday & Friday could swap, but make sure you are fully recovered from the hills.

Thanks that is good.

Listen to Hans Yolo, 10-12 weeks of that will get you ready to train hard and race fast.

I you wanted to break thinks up a bit, I might suggest 200 meter repeats a la Malmo. Also mix in some short Mcmillan type hill sprints.

Yes, 800 meter runners need to run a lot. Even Coe put in a fair amount of miles.

well,. wrote:

Hans Yolo wrote:

From now until February do this:

Run 40-55 miles a week depending on your background.

Run 6-7 days a week.

One of those days, run at least 80 minutes.

3x a week, after a run, do 6-8 strides.

One day a week, run a tempo, like 4-6 miles at 6:20 pace.

If you can, do some ploys and lifting.

Do this, and you will already be able break all your PRs before the season even begins, and you haven't even done any interval work yet.

Really stupid. He´s an 800 runner, not a long distance runner.

Peter Snell (double or triple olympic champion) ran 100 hard miles a week plus another 40 of jogging. In 800 metre you gotta develop your aerobic system first. Developing your anaerobic system and tolerance is no problem as long as you have a good aerobic base

well,. wrote:

Hans Yolo wrote:

From now until February do this:

Run 40-55 miles a week depending on your background.

Run 6-7 days a week.

One of those days, run at least 80 minutes.

3x a week, after a run, do 6-8 strides.

One day a week, run a tempo, like 4-6 miles at 6:20 pace.

If you can, do some ploys and lifting.

Do this, and you will already be able break all your PRs before the season even begins, and you haven't even done any interval work yet.

Really stupid. He´s an 800 runner, not a long distance runner.

It's not really stupid if he's in high school and he wants to run well in March, April and May, which by the way is 5-7 months away at this point.

By all means, do some 200s, do hill sprints, race, do a hard workout every once in a while, but doing 3-4 formal workouts a week for 4 months leading up until the season will not end well.

My experience is this: I was a collegiate all american (5k/10k), but had a coach who is a great 800 coach and had teammates who ran 1:47, 1:49, 1:49. I now coach high schoolers, 4 of whom in the last 2 years have run under 1:58 after never running under 2:03 before. This is what I have them do in December and January. Once February rolls around we get a little more scheduled and specialized but for the most part it is: mileage, long run, hills, tempo.

If you want to run well in the late spring, you won't be doing all those workouts this early.

I also want to add this:

I was making what I think is a safe assumption that he may not have access to an indoor facility 7 days a week during the winter to do all this.

My team can only get indoors once a week in the winter (our climate is typically 20-35 degrees in the winter months), so obviously our winter training must work around that. Would I love to get on the track a little more? Sure. But we can't, and what we do has been working.

So what do you do during December and January months

what about speed endurance during the base phase. Like 500's or 600's by 5 with full recovery.

goinalltheway wrote:

what about speed endurance during the base phase. Like 500's or 600's by 5 with full recovery.

no you don't need to be doing this.

I went from over 2 :10 at 15 to sub 2 at 16. over the winter I only ran about 3x5k per week. I also had much more speed than you. I now run 52. you dont really seem like a primarily 800m runner, more of a 15/16. There are two ways you can train, short to long or long to short. Honestly if you want to actually be able to get your time down under 2 a 54 is not acceptable. I think you need to spend at least one month doing true speedwork. Just some sprints, sprint drills, etc. Make sure it is not speed endurance

so 150s, 100s, 200s, 250 at the most. and you can include a 30min easy run about twice a week. After that then you can go into your endurance phase while still doing a 4x150 workout once a week to maintain your speed. My thought is this will help you improve your sprint speed, which most people on here seem to ignore for the 800m. I mean the guy giving you advice is a 5k/10k guy who probably has his guys doing more of 1600 work with just some speed in there.

is this good for the month of speed.

M- ladder workout (50-75-100-125-100-75-50 by 2 with 1:00 rest between intervals and 6 min between set) + plyometrics

T- AM- 20-30 min easy run PM- Explosiveness weight training

W- core workout

T- hills 6-7 with 4 min rest +plyometrics

F- rest or core workout

S- 7 by 150 with 2 min rest and 3 by 100 with walk back rest

S- 30 min easy run + 5 by 100

thanks

Your structure is poor, and I believe an overload to the CNS. You should seriously consider the structure I gave earlier as a base. Your basic mileage can increase as you feel fit, and every 4-6 weeks begin to cut down each 200 rep by a second.

goinalltheway wrote:

is this good for the month of speed.

M- ladder workout (50-75-100-125-100-75-50 by 2 with 1:00 rest between intervals and 6 min between set) + plyometrics

T- AM- 20-30 min easy run PM- Explosiveness weight training

W- core workout

T- hills 6-7 with 4 min rest +plyometrics

F- rest or core workout

S- 7 by 150 with 2 min rest and 3 by 100 with walk back rest

S- 30 min easy run + 5 by 100

thanks

It's a good start, but you need more easy running. If you don't continue the running it could hamper your recovery, put you at higher risk of injury, and take away from your aerobic base too.

Where could i put the easy running in the plan.