Winter Training for the 400/800 Double

I would say no more than one hard track session a week in base phase. Don't hit on outright speed too much, but definitely get on the track once every two weeks and try to hit some fast strides (80m-250) at close to PR pace for 100-200. Try to do some longer intervals (mile-2k) at faster paces once in a while (3xMile, 2x2k) just to work strength for the 800 (and to carry you throughout the presumable doubles or triples you might end up doing with relays and whatnot) but try to keep the high intensity longer intervals to no more than 2-3 sets. Definitely do tempos (same thing, no more than maybe 5 miles for each tempo) and for Ks and miles with more aerobic effort, make sure you finish with speed. Wouldn't do more than 8 miles for a long run any closer than a month before you start competing, and make sure to vary your core and stability exercises (try new routines with your lifting and core, but obviously don't hurt yourself). Try to get yourself in a mile and a 100 some time early in the season just so you can mix it up and feel slightly out of your comfort zone.

If there are road races in your area that are accessible and cheap, try to get in some and use them as hard effort.

400 repeats when you're a middle distance runner, and I'd say you should be doing them at all kinds of different paces (59-69) just to simulate the different kinds of feelings you'll have after racing 400m. 500-700s are good time trailing distances that you can follow up with strength and speed work, and doing a TT once a month at an off distance would be a great fitness indicator at the end of your base phase. Remember to get in good cross training, and listen to your body. Do your best to do mileage on dirt, trails, or grass, and recover well from high intensity sessions.

Sorry for rambling; I was an athlete with your potential in high school and terrible coaching prevented me from splitting any better than 56 for 400 and 2:11 for 800. Would hate to see another one get lost to the mediocrity of high school coaches. Best of luck.

I'm on a similar boat as you. This summer I had built up to 61mpw for a few weeks. Most of the summer was just base building with 1 hill workout/week and the occasional threshold session.

800m 2:00

400m ~53

1600m 4:45

5k 17:08

Once I conclude my cc season I will shortly after begin to up the mileage again. Plan on running 65-70mpw, possibly doubling some days. Defiantly need lot of weight training. Goals for this year are ~52, 1:55, 4:28, 9:40

So based off your info I would say yes weights 2-3x per week and just start to increase your mileage. A 54 400m should put you faster than 2:08 for sure.

Please don't run that many miles per week. You will not come close to 2 flat if you do. You really need to work on your 400 speed.

Its the greatest thread in history for a reason.

Look at the power and speed things Oldsub4 talks about. Don't worry too much about the endurance.

I agree, most people are hung up on mileage and that's not the focus. I was able to run fast off of sub 40mpw base/sub 30mpw in season and most of the guys that ran 50+ around me never quite made that turn to elite.

Thank you, I definitely feel like longer intervals for strength will help me. I plan on also incoporating flying 30s in my training plan as well because I feel like those helped me. Also, I’ve heard about this before, but why should mileage be done on a softer surface during base phase? Probably self explanatory but I thought I’d ask. But thanks again for looking out and for the advice. I want to take this year serious

Thank you, I think weights are going to be a good translation into forming better speed. Good luck to you, you seem to be conscious on your training. I knew someone who graduated last year who ran I believe a 1:54. He did low mileage but had very good 400m speed. I think realizing what works best for you is important, and I'll try to mix those things together while building a base.

Could you provide some examples on helping me lower it? I know a distance runner who is definitely talented on my team who ran a 4:28 mile and a 51 400. He did high mileage but then there's sprinters who do low mileage yet still break through with good times. I guess I'm just unsure of how much mileage would be appropriate for me and what would work.

or google 'Andrea Martin, Indiana State, 400/800'

Also,

Hey buddy here is a presentation I did at a clinic last year. My girls ended up 2nd in the 4x400, 400, and 4x800. Then my athlete ran the second fastest time in the state in the 800 winning the festivals of miles elite 800.

https://youtu.be/2QSB30GiCYs

You also may want to pick up the book Sprinter's Compendium as it covers a lot of these topics.