Training advice to continue improving time in 800m?
Training advice to continue improving time in 800m?
Very General.
What have you been doing a lot of? What are your other times? 400/800 guy for 800/1600 guy? How many miles?
200 22.9 (SOPH)
400: 49.9 (soph)
800: 1:55.14 (soph)
1600 4.32 (Freshman season... didn't run as SOPH)
800 1:57.3 (Freshman season)
400 50.9 (Freshman season)
Running cross so putting some miles on this summer 4-6/day and training for some USATF meets coming up in July and August.
Age 15-16 Boys USATF this summer
So is that 2000 or 2001 birthday?
How physically developed? Shaving yet? Growing stopped or slowed down?
How many training years?
On those times, the 400 is maxed out with that 200 time. The 800 has a couple of seconds of improvement in it based on the 400 time. You need your 1500 to get to about 4.00.
In GPP you need to work on top speed and endurance. Gym twice a week (with a quality program), 1 day of speed development, 2 days of aerobic workouts (fartlek, intervals), and one longer aerobic day (35-40 min progressive run or cruise intervals).
You need a day off or easy day after gym, and an easy day before speed development. You can have two hard days in a row if they are working different energy systems, so follow hard sprint day (CNS) with hard aerobic day.
Day 1 - easy day
Day 2 - vVo2 max training, say 2 min intervals at 2km pace, 2 min walk/jog recovery, follow this with some diagonals or some weeks do a bunch of diagonals instead, at close to 800 speed
Day 3 - easy day
Day 4 - fartlek am, gym pm
Day 5 - recovery only - easy day/day off before speed
Day 6 - speed development - sleds, short hills, plyos etc
Day 7 - longer aerobic am, gym pm
dude just keep running it's not complicated.
.5/10
my hs teammate maxed out at the 400/800 as a soph with slightly superior times. he did move up to the mile and ran 4:18 as a senior when not many ran faster. I think you might want to increase your summer mileage by doubling. You have good speed and so want to do 4-5 days with strides and a day of shorter repeats every week. I would also do a day of longer work, mile repeats or 4 mile tempo.
Do you run indoor in the winter? I assume that your 400m time is from an open race and not a split. Am I correct in making that assumption? If so, did you ever run a split that would indicate you could have run a faster 400m? Did you run your 200m anywhere near your peak fitness, or did you run some 200s early in the season, then focus in on the 800m only for the last 6 weeks without running another one (in other words, is your PR 200m a true indication of how fast you could run the 200m?) How much mileage do you run? Do you do cross country? If so, what is your 5k time? What do you do a lot of in training already? What don't you do much of? What is your best asset as an athlete? It's hard to make a plan without knowing at least some of these things and there are many more questions that one could ask.
That said, I have only coached one athlete who was faster than you by his sophomore year, it wasn't by much, and I still consider him to be a pretty special talent. He went on to run 1:51 in high school despite some injuries and is still running. So whatever you did to get to where you were has got to be pretty good. You and your coach are doing a good job so far, so this would probably be a good conversation to have with him/her. Plus your coach knows the answers to all the questions I asked above and no one on this board does.
Good luck.
What Ozzie asked and said is very important.
Karma Police wrote:
On those times, the 400 is maxed out with that 200 time.
I understand what you're trying to say here about the relationship between his 200 and 400 times, but remember this guy is 16 years old. Nothing is maxed out for him. Maybe this year his 400 is maxed compared to this 200 time, then next year all of a sudden he is 1 second faster at 200 just from his body maturing, so now his 400 can be faster too.
OP, don't place any limits on yourself yet. My 400 time in high school went: 60, 53, 52, 50 even though I didn't focus on the 400 other than running the 4x4 in spring track. Otherwise I was a 800/1600 guy who ran XC in the fall.
Keep doing what you're doing. Good luck.
Karma Police was out of line stating that you maxed out at 200/400 with knowing little about you. From ages 16 to 23 you still can drop 2 & 4 seconds from your 200/400. It most likely would be an error to do all that long slow easy running Karma Police recommended.
If you're a HS so oh running these times you need not come here for advice. Your coach obviously is doing a great job.
Here's his milestat page for anyone interested in training history, times, etc: http://nd.milesplit.com/athletes/4626104-beau-brannan#.V3LL9snD_qA
ironside wrote:
Karma Police was out of line stating that you maxed out at 200/400 with knowing little about you. .
You idiot, read what I wrote. I said the 400 time is maxed out with that 200 time. You only need a modicum of intelligence to work out that that means you need to improve the 200 time to improve the 400 time further. Where did I say the 200 time - or any time - is maxed out for the guy's career?
And long slow easy running is NOT what I suggested. Quite the opposite. Go back and have another look. I'm the only one who is pushing speed work - ie top speed. That will help get the 200 time.