HS training for sub 2 800

That's a pretty massive jump from 2:08. Not saying it can't happen, but just be realistic. Only advice I can offer is work on your speed. Mileage is great, but if you can't run 30s 200's comfortably you just don't have the wheels to break 2.

2:08 was set early in the season, never broke 2:10 after. Wouldn't a good base, 40-50mpw help move the peak back in the year and lead to faster times through the late season workouts/tapering? And would hills sprints work for speedwork or should I just do straight up 200s, lots of rest early on like December/ January?

sub2:00 wrote:

And would hills sprints work for speedwork or should I just do straight up 200s, lots of rest early on like December/ January?

Both. 200's as a workout and hill sprints at the end of an easy day twice a week.

I'd be tempted to do even shorter intervals. 100m starting at mile pace and working down to all out sprint. 30 seconds in between

I like that one. I'll probably just have several different speed workouts, like the ones mentioned here and do a different one each time and see what works for me and continue those through the winter to take care of the speedwork without overdoing it

psychrunner wrote:

I'd be tempted to do even shorter intervals. 100m starting at mile pace and working down to all out sprint. 30 seconds in between

Way more than 30 second rest. 3 minute rests. Full recovery.

Past My Peak wrote:

psychrunner wrote:

I'd be tempted to do even shorter intervals. 100m starting at mile pace and working down to all out sprint. 30 seconds in between

Way more than 30 second rest. 3 minute rests. Full recovery.

I should have clarified the workout. 8-12 100m. Let's say you do 9 total.

3 @ mile pace 3 @800 3@200m-all out.

If he's a 4:53 and 2:08 person

18 seconds -> 16 seconds -> all out effort

Not trying to work pure speed, more anaerobic strength

just add in some track speed work

my favorite workout that indicated sub 2 ability was 3 200s in 2 minutes.

Each 200 at 30 seconds with 15 seconds rest.

Take 400 jog in between reps. Do it 3-5 times. if you can do this you can break 2

Alternatively start with 2 400s with 60 seconds rest each at sub 60. Then roll out 6 300s at 44-46 with 50 walk/50 jog in between

You can also do a hill repeat roughly 300 meters long with the hill getting steep as you go up. At each change pick up the pace a little bit. Do 4-6 at all 300, another 4-6 over the last 200 and 4-6 over the last 100. The first 100 should be gradual, second 100 should be noticeable and final 100 should be sheepish with a little flat stretch at the end

near the end of the season roll through some 400 speed workouts. Stuff where you move fast. Like 26 second 200s or 42 second 300s or 56 second 400s. Volume isnt important just getting a little more ocmfortable at that speed is critical.

When it comes race time you want to be able to roll through 400 meters in 58 seconds and feel smooth. Then with 300 to go you start to just haul ass. youll eventually start to get drained over the final 100 but the sight of the finish line should keep you going quick.

Anyone have any reading or info on weightlifting and plyometrics for 400-1600m racing?

There are some great 800 training threads archived here... Search the site maybe 6-10 years ago...