3 weeks to sharpen up for 800m

I'd suggest doing ladders for one day then doing miles the bext

bump

try something a little different to what yo have in the past

Week 1 -

one day 6 miles steady

one day of 4 x 200 at 800 race pace (jog 200 rec)

one day of 5 x 1000 (at 10 km pace) (60 sec rec)

45 minutes easy in between days

Week 2 -

one day 3 miles steady

one day of 4 x 400 (walk/jog 400) at 800 race pace

one day of 5 x 200 at 800 race pace (jog 200 rec)

45 minutes easy in between days

Week 3 -

30 minute jog each day

one day 2 x 500 race pace (10 minute recovery)

one day easy - strides

RACE

blah blah doo wrote:

try something a little different to what yo have in the past

Week 1 -

one day 6 miles steady

one day of 4 x 200 at 800 race pace (jog 200 rec)

one day of 5 x 1000 (at 10 km pace) (60 sec rec)

45 minutes easy in between days

Week 2 -

one day 3 miles steady

one day of 4 x 400 (walk/jog 400) at 800 race pace

one day of 5 x 200 at 800 race pace (jog 200 rec)

45 minutes easy in between days

Week 3 -

30 minute jog each day

one day 2 x 500 race pace (10 minute recovery)

one day easy - strides

RACE

Awesome, thanks!

I'll do this schedule; Sunday I hit 7 miles at a very consistent 6:10 ish pace, today I hit 4x1200 w/ 1 minute jog recovery (Semi-Equivalent to the 5x1k)

I'll take easier day tomorrow, hit the 5x2's Wednesday, light jog and then swim Thursday, maybe some hill work Friday. Will keep updated

Excellent. I'll be keen to see how you go. Don't stray too far re the hill session. And no super workouts - (the ones where you devastate yourself)

If you want to sharpen, I.e. peak, you won't get past doing some shit that's a lot more ugly that's what you're doing.

Atleast one of your workouts of the two weeks prior to the week before the race should have something like

4x400 w 5 min rest

2x(200-300-400) w 3-4-8 minutes rest

2x(500-300-100) w 1-1-8 minutes rest

400-1000-400-(3x200)

400-800-600-400-(3x200)

On the other workout day do something that is either longer for endurance development or shorter for speed, such as

6x600 or

4x1000 continuously increasing in pace with 3-4 minutes rest for long workouts or

5x150

200-180-160-140-120-100

For short workouts.

Fill up with easy runs, medium runs and long run with strides, drills and weights as needed on the other 5 days of the week

Similar to my suggestion but lacking true understanding.

vlt. wrote:

If you want to sharpen, I.e. peak, you won't get past doing some shit that's a lot more ugly that's what you're doing.

Atleast one of your workouts of the two weeks prior to the week before the race should have something like

4x400 w 5 min rest

2x(200-300-400) w 3-4-8 minutes rest

2x(500-300-100) w 1-1-8 minutes rest

400-1000-400-(3x200)

400-800-600-400-(3x200)

On the other workout day do something that is either longer for endurance development or shorter for speed, such as

6x600 or

4x1000 continuously increasing in pace with 3-4 minutes rest for long workouts or

5x150

200-180-160-140-120-100

For short workouts.

Fill up with easy runs, medium runs and long run with strides, drills and weights as needed on the other 5 days of the week

4 x 400 on 3 min recovery at target race pace is the money session. I would do one of those sessions a week, one 400 session (like 5 x 200 in 26 on 2 min recov) and one mile session a week, plus light tempos, easier mileage etc.

He's worried his endurance is going down and is a bit overcooked. So needs an easy path leading to his race, a focus on endurance but not too much, while maintain the 800 m specific training, being careful not to over do it

KaramPolice wrote:

4 x 400 on 3 min recovery at target race pace is the money session. I would do one of those sessions a week, one 400 session (like 5 x 200 in 26 on 2 min recov) and one mile session a week, plus light tempos, easier mileage etc.

how are you going?

How did you run? Stick to the program?