'pyramid' reps of 800

Training Advice/Discussion

5 years ago 12/17/2018 9:13am EST

I was reading Daniels paces for 800 meters for someone around my fitness: 4:00, 3:18, 3:03, 2:51 for Easy, Threshold, Interval and repetition.

For someone who can't get to the track as often, what about doing all of them in one?

4x800 meters faster each time, seems like it would maximize the heart rate for the longest time in the ideal zones to start slow. The question is how do you get more quality out of the workout? Keep it at 4 reps of 800 and do cutdowns, 600, 400 200 or go back up the pyramid and run 2:51, 3:03, 3:18, 4:00? or just two sets of the 800s progressively faster 800s?

5 years ago 12/17/2018 9:15am EST

re: YARLY

What's the purpose of the workout? What are you training for?

5 years ago 12/17/2018 9:30am EST

re: sdrhsdfg

sdrhsdfg wrote:
What's the purpose of the workout? What are you training for?

The purpose of every session is to become a faster runner.

5 years ago 12/17/2018 9:37am EST

re: YARLY

1) An 800 at easy pace doesn't do anything for you if you have warmed up with at least a mile at easy pace already

2) Daniels generally doesn't recommend rep pace longer than 2 minutes but you can do them occasionally

3) You could do cutdown 800s from 3:18 down to 3:03 and that is a workout that Gagliano, Labadie, and other programs do

4) You could do rep cutdowns in distance and/or pace so the 600 might be rep pace (for you a little longer than 2 minutes) and the 200 might be F (fast rep) pace

5 years ago 12/17/2018 1:43pm EST

re: SlowFatMaster

If you can't get to the track very often, just do the slower paced workouts off the track. You should be able to measure out a convenient spot at a local park or on the road by your house to "close enough."

With google earth, you can measure to within a few meters over 800m if it is fairly level and straight of a route you plan. The trick is to find a place with some convenient landmarks that you can see on the satellite view, like a street corner, end of a fence, particularly large tree, etc.

Then do the faster stuff on the days you are able to get onto a track.

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