Hey OP, thanks -- lots of folks on here know more than I do and I'm sure they'll pipe up & correct me if I suggest something way off.
One thing you need to improve is speed reserve. It will be tough to average sub-60 if your max speed is 54-55. That's why I suggested more 400m and 4x4 races, I figured that would be a natural way to let it develop over the next few weeks.
But with few opportunities to race 400m, another way to work on late season speed reserve is to dedicate a weekly workout day to 4 x 150m with full 5-10 min rest. Smooth unforced accel on the curve and max effort down the straight. You can then do tons of drills and plyos for the day.
Or - if the week doesn't have room for that -- if your ONLY event at a meet is the 800, you can wait 1-2 hours and then do 4 x 100m accelerations in spikes, every 25m faster than the previous, the last one at absolute top speed.
In case this is a new term, speed reserve essentially means the difference between your pace and your max speed. If I can run 200m in 27 sec, then a 29 sec pace feels pretty quick and no matter how aerobically fit or strong I am, I can't maintain it for 2 laps because it is too close to my max speed.
But if I can run 200m in 23 sec, or 400m in 50 flat, then a 29 sec pace feels relaxed and easy, so then 4 laps at 29 sec is pretty much a matter of aerobic fitness and strength.
I am unfamiliar with speed reserves, but it makes sense. Would it be a good idea to do that 4x150 workout on the same day as an easy run? We usually have two-ish easy days per week, so I could fit it in after one of those. Or would it be better to just do striders/ accelerations on those days so my body can rest a little while still getting in some speed training? Thanks for the response.
At the risk of sounding crabby, it's called "speed reserve".
And nooo, do not add the 4 x 150 to the end of an easy run. These ARE NOT strides. This is a serious speed session, and to get results, you have to dedicate a workout day to it, and do it right.
That includes maintaining proper easy/hard balance in your training week.
Ask your coach, he/she should know. It's a standard speed session that a 200/400 runner would do, for long sprinter "speed endurance". 800/1500 runners can use it for speed development (yes, experts who are reading this, that isn't exactly perfect, but I'm thinking it's late season and at this point more beneficial to the 800 than stuff like 5 x 60m). Since you are going for the 800m, I suggested that tons of drills & plyos could be done after.
The idea here is to focus on speed. Execute the repeats as directed. Take the FULL REST. Push hard and use good smooth form. Suddenly, you are a 52.5-53.5 guy, and with your aerobic fitness & strength, sub-2 is in your sights.
There's lots of ways to get it done. This is just one suggested part of one suggested approach. The best thing is to plan it out with your coach, who knows your training background and your strengths/weaknesses best.
I am unfamiliar with speed reserves, but it makes sense. Would it be a good idea to do that 4x150 workout on the same day as an easy run? We usually have two-ish easy days per week, so I could fit it in after one of those. Or would it be better to just do striders/ accelerations on those days so my body can rest a little while still getting in some speed training? Thanks for the response.
At the risk of sounding crabby, it's called "speed reserve".
And nooo, do not add the 4 x 150 to the end of an easy run. These ARE NOT strides. This is a serious speed session, and to get results, you have to dedicate a workout day to it, and do it right.
That includes maintaining proper easy/hard balance in your training week.
Ask your coach, he/she should know. It's a standard speed session that a 200/400 runner would do, for long sprinter "speed endurance". 800/1500 runners can use it for speed development (yes, experts who are reading this, that isn't exactly perfect, but I'm thinking it's late season and at this point more beneficial to the 800 than stuff like 5 x 60m). Since you are going for the 800m, I suggested that tons of drills & plyos could be done after.
The idea here is to focus on speed. Execute the repeats as directed. Take the FULL REST. Push hard and use good smooth form. Suddenly, you are a 52.5-53.5 guy, and with your aerobic fitness & strength, sub-2 is in your sights.
There's lots of ways to get it done. This is just one suggested part of one suggested approach. The best thing is to plan it out with your coach, who knows your training background and your strengths/weaknesses best.
Okay sounds good, thank you for the clarification.