PR's:
- 200m = 25.5
- 300m = 40
- 400m = 56
- 800m = 2:25
- 1600m = 5:10
Im trying to drop my 800m time much closer to 2 by next year. So Im going to run everyday over the summer.
Any workout suggestions for the whole week?
PR's:
- 200m = 25.5
- 300m = 40
- 400m = 56
- 800m = 2:25
- 1600m = 5:10
Im trying to drop my 800m time much closer to 2 by next year. So Im going to run everyday over the summer.
Any workout suggestions for the whole week?
Ya, I can help you. email me and I'll put together a list of things you can add to your summer training.
email:
ImNotFast wrote:
PR's:
- 200m = 25.5
- 300m = 40
- 400m = 56
- 800m = 2:25
- 1600m = 5:10
Im trying to drop my 800m time much closer to 2 by next year. So Im going to run everyday over the summer.
Any workout suggestions for the whole week?
Run 30-60 minutes every day. Once you've done that for six weeks, you can think about adding stuff.
i emailed u
What has your previous mileage been like? As a high schooler, most athletes are underdeveloped in the aerobic component for running. Therefore, an increase in mileage will provide greater gains in both your short and long distances.
Also, are you running XC in the fall? This alone will give you the strength for a better 800m time.
Some ideas:
Workouts at 800m pace:
3-4 sets of 8x100m, 35-40sec recovery, 4-5min between sets.
8x 200m, 200m jog recovery, + 3x 150m all out, walk back recovery.
For aerobic endurance:
10x 400m @ 3k-5k pace, 400m jog recovery.
6x1k @ 5k-10k pace, 800m jog recovery.
Cross training (cycling).
In one week, you could do one or two workouts at 800m pace, and aerobic intervals/cross training the rest of the week.
Build up to running a hour a day at a steady pace. A couple times a week do a hilly fartlek run over a hilly course, where you surge up the hill. Do some strides after your easy run. Once a week do 4 x 2k or 8 x 1k. Once a week do some 400m reps.
Sand Dunes wrote:
Build up to running a hour a day at a steady pace. A couple times a week do a hilly fartlek run over a hilly course, where you surge up the hill. Do some strides after your easy run. Once a week do 4 x 2k or 8 x 1k. Once a week do some 400m reps.
I did this kind of training a year ago, got great improvement on the 15k, but it did nothing for my 800m.
For the 800m, you have to train at 800m pace.