800 METER TRAINING- -Question for coaches, experienced athletes, wise peoples, etc.

OK, this is a whole program, but remember that I coach in high school, and the training volume was adjusted for such.

In college, I ran 1:50.56 and 1:51.29, but as a sprinter using roughly the same program that Brandon Rock ran (#5 in 1995 WC) and what I believe J.J. Clark uses today. This is not applicable unless you have sub-23 second 200 speed.

As a coach--and now for a distance-oriented 800 runner--for cross I use a Moroccan-style system, which goes about like this:

Mon: 40-60 min steady state

Tue: 4-6 X 60m sprints, then 20-30 min easy

Wed: 40-60 min steady state

Thu: race or 10-20 X 100m hill repeats

Fri: 30-45 min easy

Sat: hill repeats or race

Sun: off

This is similiar to El Guerrouj's preparation phase (but with lower volume and more recovery) with the addition of 60m sprints that Renato says the Ethiopians do. The emphasis is on threshold training and power, and like the Moroccans, we only do occasional VO2max/vVo2max intervals (not every week). The schedule above is for a typical varsity runner doing 40-50 mpw, and some top seniors will do up to 25% more volume than shown, but an 800 runner not also doing 1600 would not likely be doing more than shown.

Below is the basic schedule I use for high school track. This is Horwill's 5-pace system adjusted for high school runners, and it is for an 800 runner who might also race 400 or 1600. The 2-week microcycle shown below is repeated 5-6 times to get ready to peak:

WEEK 1

Mon 6 X 100 @200 pace, 75 sec rest

Tue 30 min easy

Wed 5 X 300 @800 pace, 2 min rest

Thu 30 min easy

Fri 4 X 1000 @3200 pace, 2 min rest

Sat easy or off, weights

WEEK 2

Mon 5 X 500 @1600 pace, 2 min rest

Tue 30 min easy

Wed 4 X 150 @400 pace, 2 min rest

Thu 30 min easy

Fri 60 meter sprints + LT run

Sat easy or off, weights

This schedule intentionally has races removed. A race would replace a (Friday) training workout.

Just before the start of track training is a transition period of 2 weeks that consists of a 1600-1200-800-400 breakdown, the 6X100 shown above, and a 60 minute long run.

Between cross and track, I tell runners to take 1-2 weeks off (not more than this, as aerobic capacity will suffer), then gradually build up mileage to somewhere between what they ran in cross country and what they will run in track. I tell them that they may want to continue with the hill repeats and the 60m sprints, but that's IT for speed until track season. NO 12 X 400 or 4Xmile workouts before track. You should start track fresh and recovered, not worn down from your "rest" period.

If you really want to peak on April 20 (Kansas Relays? Mt. Sac is 1 week before, Drake and Penn are 1 week after), you need to also think about your specific training and periodization. You need 1-2 weeks to taper, and 8-14 weeks of track training before that to the start of your track training. So count back to where YOU start your track season (this is likely different from when the rest of your team starts).

Also think about your championship season. If you have a true peak in late April, you can go back to base for 2 weeks, then a few more weeks of intervals, but you will NOT have enough time to set up a second true peak.

There are three different types of 800 meter runners. Distance type, multi type and sprint type. This is why distance only helps some 800m runners. The year after i stopped running high mileage and focused all of my training on higher speed and lactaid threshold workouts my time dropped 4 seconds. Mind you i was stuck on the same time for 6 years straight running slow dreadful mileage and then tapering into the mid-end of the season. I obviously am more sprint type and fatigue easily. I cannot do any interval work over 600 meters or I cannot hit target times. I need lots of rest in between intervals and cannot perform a lot of repetitions. No matter how many times i run the workout and no matter how many miles i put in this fact never changes. If you have more slow twitch muscle fiber (that you are born with) then you will benefit more from distance training. If not (which i have learned to by myself) distance running may only break you down mentally as you are unable to match those around you who have the ability to run mile after mile and still feel great. Find out what you like to do and then take that route. If you hate distance runs then avoid them but if you enjoy them then continue with them. The point of running is to enjoy training and not to feel like you are being drained without any results. And remember, the 800 is only about 33% aerobic, the rest is almost entirely anaerobic energy system.

There are three different types of 800 meter runners. Distance type, multi type and sprint type. This is why distance only helps some 800m runners. The year after i stopped running high mileage and focused all of my training on higher speed and lactaid threshold workouts my time dropped 4 seconds. Mind you i was stuck on the same time for 6 years straight running slow dreadful mileage and then tapering into the mid-end of the season. I obviously am more sprint type and fatigue easily. I cannot do any interval work over 600 meters or I cannot hit target times. I need lots of rest in between intervals and cannot perform a lot of repetitions. No matter how many times i run the workout and no matter how many miles i put in this fact never changes. If you have more slow twitch muscle fiber (that you are born with) then you will benefit more from distance training. If not (which i have learned to by myself) distance running may only break you down mentally as you are unable to match those around you who have the ability to run mile after mile and still feel great. Find out what you like to do and then take that route. If you hate distance runs then avoid them but if you enjoy them then continue with them. The point of running is to enjoy training and not to feel like you are being drained without any results. And remember, the 800 is only about 33% aerobic, the rest is almost entirely anaerobic energy system.

Again everyone focuses on mileage and not intensity, if you are unable to see improvements from increasing mileage then why do it? Sometimes the best way to run fast in races is to run fast in practice and by replacing distance runs with rest time or strength training can benefit one tremendously especially if you are not a good distance runner. Some runners are great 400/800 meter runners and are terrible at the 1600. No one ever really seems to consider that however. So maybe you just dont run enough mileage? Or taper correctly? I've tried 6 different approaches to the 800 across 6 years and the year i ran the least mileage (3 days 3 miles/week early season, 2 days 3 miles/ week mid season/ 1 day 3 miles/ week hard late season) I do the best by 4 seconds. That might be something to consider trying if you feel best when you are sprinting instead of running slow boring distance runs. Distance running also breaks down muscle and makes you weaker, that is why it is important to run fast and keep up your strenght throughout the season.