Where Your Dreams Become Reality
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Poster: John Candy
Subject: RE: How to build strength for the 800 with 6 weeks left in season.
When I was in HS, I had PRs identical to yours (I bet you can run a 200 in 23 mid).
Your salvation is most likely found in long intervals at ~5k pace average or hard tempo runs. You don't have enough time to go with a high-mileage approach.
5 x 800 cut downs. 2:50, 2:45, 2:40, 2:35, 2:30 w/ 3 mins rest in week 1, 2:30 rest week 2, 2 mins week 3. Week 4 you run each rep 5 secs faster and move the rest back to 2:30, week 5 rest 2:00. Week 6 reduce the pace 5 secs/rep again.
3 mile tempo runs starting at 6:30, 6:15, 6:00 for weeks 1 and 2, week 3 and 4 reduce the pace 15secs per mile. Resist temptation to go too fast at the beginning or you will ruin the workout. This will hurt towards the end.
Informal approach: Alternate 1 mins on, 1 min off, 2 mins on, 2 mins off, start over for 20 mins total. Feel it out each time but again, its easy (especially for a sprinter) to go too fast in the beginning so watch yourself.
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