2 weeks out from my last 800m race. I'm a 1:52 guy and I need some tapering workouts. Mileage has been around 40mpw and I just need some advice for the last 3 sessions I'll be doing.
I saw in other threads that people recommended:
4-5x200m @400m pace (24-25s) with full recovery
3-4x400@800m pace with 8-10mins (basically full recovery)
Any longer stuff? I think the focus should be on race specific speed and/or speed at distances over 300m.
The effects of the workouts are felt after 10-15 days for which what is done is done.
For a 800 meters as the main race I do so in the last 10 days:
Day 0 = Warm Up (slow run + 3-4 strides of 60-80 mt) + 2 x 1600 mt at 5000 mt rhythm rec 10 '.
Day 1 = Rest.
Day 2 = WU + 2 x 800 at 2000 mt pace rest 8 '.
Day 3 = Rest or a warm up (slow running + strides on 60-80 meters).
Day 4 = WU + 2 x 400 meters at 90% of the rhythm 800. (56 x 100) / 90 = 62 "rec 5 '.
Day 5 = Rest.
Day 6 = Rest.
Day 7 = Warm up + strides on 60-80 mt.
Day 8 = Rest.
Day 9 = 24 hours before warm up + strides of 60-80 mt.
Day 10 = Race.
8Mate wrote:
2 weeks out from my last 800m race. I'm a 1:52 guy and I need some tapering workouts. Mileage has been around 40mpw and I just need some advice for the last 3 sessions I'll be doing.
I saw in other threads that people recommended:
4-5x200m @400m pace (24-25s) with full recovery
3-4x400@800m pace with 8-10mins (basically full recovery)
Any longer stuff? I think the focus should be on race specific speed and/or speed at distances over 300m.
Do 2x4x300m with 4min between each and 10min between sets. all in 800m pace. do this 10 days out. also, do not have as many rest days as the poster above advices.
If he will do days of rest he will thank me during the race ...
Dimitry wrote:
If he will do days of rest he will thank me during the race ...
Would you mind explain the workouts on day two and 4?
3 days rest the last 5 days is too much. Better with light running, or else he risk loosing too much muscle tension.
WU = Warm Up
Day 2:
2 x 1600 mt at the rhythm of 5000 meters race with recovery of 10 ' between two 1600 meters.
Day 4:
2 x 400 a at 90%,
he has 112 pb " so (56 " X 100)/90 = 62" with rec of 5 ' between the two 400.
The taper can be a very individual question and I have indicated what gave me the most results.
800 mt is not like a marathon or a 10k, where the problem is energetic and of prevailing damage to the mitochondria, in the 800 there are much more damage to the myofibrils and depletion of the central nervous system.
To have powerful contractions you must have totally repaired myofibrils and a fresh central nervous system.
This is possible only with days of rest, or only with massages. Repairing myofibrils and reloading the CNS takes DAYS and it is completely useless in the last days to make rhythms close to the race.
Then there are particularly nervous athletes who have more needs to do light work, but these are more likely to relax the mind and body before major competitions.
8Mate wrote:
2 weeks out from my last 800m race. I'm a 1:52 guy and I need some tapering workouts. Mileage has been around 40mpw and I just need some advice for the last 3 sessions I'll be doing.
I saw in other threads that people recommended:
4-5x200m @400m pace (24-25s) with full recovery
3-4x400@800m pace with 8-10mins (basically full recovery)
Any longer stuff? I think the focus should be on race specific speed and/or speed at distances over 300m.
My tapering was pretty simple my last two weeks before I ran 1:54 then 1:52.
We had our last really hard workout ~2.5 weeks out where we did 2x(2x400m) with 5 and 10min rests at ~600m pace or around opening 800m pace.
The week prior to my PR we did a 10 minute tempo @ LT one day and then did 3-4x200m @400m pace a couple days later with plenty of rest. Don't overthink it.
Dimitry wrote:
The taper can be a very individual question and I have indicated what gave me the most results.
800 mt is not like a marathon or a 10k, where the problem is energetic and of prevailing damage to the mitochondria, in the 800 there are much more damage to the myofibrils and depletion of the central nervous system.
To have powerful contractions you must have totally repaired myofibrils and a fresh central nervous system.
This is possible only with days of rest, or only with massages. Repairing myofibrils and reloading the CNS takes DAYS and it is completely useless in the last days to make rhythms close to the race.
Then there are particularly nervous athletes who have more needs to do light work, but these are more likely to relax the mind and body before major competitions.
Having a few slow runs doesn't hinder the reloading of the CNS. That many rest days so close to the meet is not optimal unless you've completely overdone yourself in the weeks before. Look at the best runners, they don't take as many day off. They run, slowly.
For 800 is a thousand times better than running like a turtle, making relax, saunas and massages.
What athletes?
The Sequence of two consecutive days or rest is by Steve Ovett...
just one passing...
5x200 "all out" with 3 minutes rest, 10 days out before your target race. If you're capable of running a 1:52, then you might be able to handle 5x250. This should be the last truly hard effort you do, but you should be gasping for air at the end.
Do a run of at least 7 miles about a week before the race. The 800 is an aerobic event and you need to maintain your aerobic metabolism.
Inigo Mujika wrote a paper on tapering for the 800. It used juniors, but they were pretty good juniors.
Principles should apply.
I too would like a better explanation for these two useless sets...for an 800m runner you're recommending 1600ms at 5k race pace ?? Wtf and 56 x 100s ...
Seriously this is not ideal sets. I know you're trying to help out and i respect that you gave a suggestion Dimitri but besides your knowledge of science you really need learn more about sets...for specific distances ...and two days back to back rest is simply not recommended. .800m wiz im sure you would agree .
800wiz wrote:
8Mate wrote:
2 weeks out from my last 800m race. I'm a 1:52 guy and I need some tapering workouts. Mileage has been around 40mpw and I just need some advice for the last 3 sessions I'll be doing.
I saw in other threads that people recommended:
4-5x200m @400m pace (24-25s) with full recovery
3-4x400@800m pace with 8-10mins (basically full recovery)
Any longer stuff? I think the focus should be on race specific speed and/or speed at distances over 300m.
Do 2x4x300m with 4min between each and 10min between sets. all in 800m pace. do this 10 days out. also, do not have as many rest days as the poster above advices.
10 days out the money session is 4 x 400 with 3 min recov at 800 speed, or slightly different 2 x 2 x 400, 2 mins between reps, and 5 mins between sets. Same total recovery.
First 400 is at first 400 speed in a race. Last 400 is like the last lap. Middle two are middle 400 (200-600). Run them from the 200 for practice. First and last start and finish at finish line.
A few days later train at 300-400 speed. May as well do the lot...last race for the season? So full taper.
day 1, 4 x 400, 3 min recov, like above
day 2, morning easy run, 20 mins, afternoon gym, last session, make it quality and reasonably taxing but not killer
day 3, off, treatment (massage, chiro, whatever), roller stretch
day 4, 4 x 200 at 400 speed, 3 min recovery
day 5, warm up, then relaxed tempo, maybe 10-15 mins
day 6, off
day 7, 5 x 300 at mile speed, 3 min recov, should be comfortable, just rhythm
day 8, off, stretch, roller etc
day 9, warm up, 4 x 100 at 800 speed in spikes with 2-3 min recovery, warm down
day 10 race
Nothing hard within 6 days of the race, a light run and tempo to maintain aerobic but you won't lose it in that time, good hard track session 9 days out, tune up your body and mind the day before, overspeed work a week out, treatment, rest, stretch, roller etc.