P.S. Do you have access to a GPS watch..like a garmin?
P.S. Do you have access to a GPS watch..like a garmin?
My timeline is my first indoor meet is january 9, and all the rest follow every other week. i would like to focus on both 800 and 400 beacuse i would like to get my 400m time down for next year. i have a coach, but he doesnt know how to coach mid and distance runners. And i could have access to a watch like garmin.
P.S. i also may do the 1500m occassionally
800m boy wrote:
goinalltheway wrote:what about speed endurance during the base phase. Like 500's or 600's by 5 with full recovery.
no you don't need to be doing this.
I went from over 2 :10 at 15 to sub 2 at 16. over the winter I only ran about 3x5k per week. I also had much more speed than you. I now run 52. you dont really seem like a primarily 800m runner, more of a 15/16. There are two ways you can train, short to long or long to short. Honestly if you want to actually be able to get your time down under 2 a 54 is not acceptable. I think you need to spend at least one month doing true speedwork. Just some sprints, sprint drills, etc. Make sure it is not speed endurance
so 150s, 100s, 200s, 250 at the most. and you can include a 30min easy run about twice a week. After that then you can go into your endurance phase while still doing a 4x150 workout once a week to maintain your speed. My thought is this will help you improve your sprint speed, which most people on here seem to ignore for the 800m. I mean the guy giving you advice is a 5k/10k guy who probably has his guys doing more of 1600 work with just some speed in there.
Like I said. A lot of the posters on here underestimate the need for speed. Especially if you want to be a 4 and 8 runner.battycarp program is not good for a 4 and 8 runner. Yes you need to do some endurance work, but like I was saying you need to build some speed if you want to be good.will post more later
I think we've set up a false choice between speed development and base training. Why can't you do both in the off season?
1-2 days per week of speed development/hills etc
1-2 days of lifting/plyos etc with slow recovery running
build up to 10 mile long run
Fill in 5-6 milers the rest of the week.
That will get you faster and lay down the base for a long track season.
goinalltheway wrote:
I was wondering if this is a good 800m base phase for the 800m. i am 15 years old 5'10. my pr for the 800m is 2:14
and 57.8 400m pr and 1500m 4:35
M- 200's by 8 with 1:30 rest and (6 mins rest between 100 and 200) and 100 by 3 + plyos
T- core workout
W- explosiveness workout (cleans and plyos etc.)
T- 600 by 4 with full recovery
F- core workout
S- 10-22 of 100m with 300m jog rest
S- core workout or explosiveness workout or long run
for the base phase i am trying to build up my 400m time.
MY goal is to try to get to 2:00 800m.
How can you seriously call this a "base"? Look up the word and get back to your basement, troll.
OP: the 800 is a hard event to train for. You can approach it from the endurance side, from the speed side, or even from both. That's why you are getting conflicting advice on this thread.
It all boils down to what type of runner you are. Getting a coach with experience in training 800m runners will serve you well.
I was anticipating this a bit, meaning the 1500 actually you mean the 1600 for HS? Anyway yes the 400 as apposed to the 800 in HIGHSCHOOL are two different events. Of course the 400 is pretty much all out. However, the 800, as I said at most state meets, in HS, after the mile championship and 2 mile is decided these guys sign up and run the 800 on the last day. So u got 4:10 milers and 8:55 2 milers jumping into the 800..guess what happens. You got to get a handle first on some base. You got to learn where u are with speed. Start simple and keep a log. Next 4 weeks you try to get 2 long runs in a week. 2 interval workout on the track a week...one at high push the other a bit easier. So say this week U start Wed. Easy pace long run of just say 6 miler. Determine your easy long run gentle comfortable pace. Thurs. (want u to look on line for that Bernie Montoya mile breakdown WOW its called) Get to track, warm up with 1200 jog, do your stretches etc. Want u to do one thing different, Bernie goes 600,400,200,200,100,100 by 2 and few addition 100's, U go two sets only of 600,300,300,200,100,100. Bernie does 4 flat and better pace. Your 600 maybe start with a 1:50, now ur 300s faster! maybe try 48's, ur 200..faster ur 100 best u can do! Do to sets and good rest for now of 4:30 at least between reps. another post coming
After 2x 1600 cool down with easy jog 1600. If your ok on Fri do an easy morn run,,if possible of just,5. I mention this cause next month will introduce maybe 2 two a days during the week. So we got what 6 wed, 1200 +2x1mile + mile cool down, Sat very easy gentle 4 early run, and late evening gentle 5miler. Please watch out for cars and damn pitbulls and such. Ur ever in danger just stop and forget the run and protect yourself and get safe. Sun to the track. We need to get a handle on long intervals. Just want you to learn a 3X1000..thats all. warm up 1600, first thousand, top HS milers will run these at top form in 2:45 to 2:53. Want you start slow and easy! I don't care if its 3:20 or more, log it down how did you feel, splits, take 5 min freakin rests. Learn these 1000's. Just 3 and 1600 cool down, Now Mon or Tues we need your long run of 8 miles. So maybe Mon an easy 8 and tues an easy 5. This comes in at 40.5 miles. Want you to focus on long runs, your speed in mile breakdowns and the 1000's. Maybe u need day off or 2 ok...then go, Want u getting mile break down way down..to 4:20 pace and then better. This is how I would start, after about 3 weeks we up a bit on mileage maybe to 45, other intervals maybe 7x400 2 min rest close race pace, all these in time, right now u just need a schedule for a month and to get a handle on the 40 miles. Let me know what u think. ok, I think u can handle the 40's fine for now.
How is this:
M-175m hills by 5-7 with 2-4 min recovery
T-4-5 mile easy run + strides
W-core workout
T-200 by 6-10 with 2-3min recovery at goal 800m pace
F-AM- 3 mile easy PM-4 mile easy run
S-explosiveness workout + plyos
S-7 mile run
Ifigured this was a good middle, and maybe somewhere during base i would do 1000's
thanks
M-300m hills by 5-7 with jog back recovery
T-7 mile easy run + strides
W-core workout
T-200 by 6-10 with 2-3min recovery at goal 800m pace followed by p90x plyometrics
F-AM- 3 mile easy PM-4 mile easy run
S-explosiveness workout + plyos
S- long run at 5:40 pace. 16 miles
Ok I give up. But at least try this..
M- Begin a focus of learning your speed, acceleration, form, arm carriage by beginning gear change and negative split intervals. Rather U started with like 6X300. Say U go 200 meters at 36, and goal is to change speed and go negative last 100, U go maybe for 16.5 for 100. Take good rests several minutes.
T- I'll Take it.
W-Rather core workout and a easy 4 later in day.
T-Remember Ur 200's can be a bit faster than ur goal 800 race pace..they are shorter splits.
F- I'll take it.
S- Not sure what this entails.
S- I'll Take it..I like the Garmin U can go where U want not worry about measurements.
4X600 to start, I like, with same easy 400 pace maybe 5:00 pace or slower, goal is gear change and negative last 200. Then U progress, faster 400 and faster negative. Maybe have Ur Dad video Ur plant and gear change and what form U seem to go into that gives you best speed. Keep good log, good rests, lots of hydration on track etc. I like a cone at each 100 so U can see finish clearly. On your plant rise up stay tall, figure out best form and arm useage. Good luck,