800 meter training

lets say an athlete can run 1:50 and 51sec for the 800m and 400m respectively. How would you approach the training to get this athlete below 1:50 based on their performances above?

1;50 wrote:

lets say an athlete can run 1:50 and 51sec for the 800m and 400m respectively. How would you approach the training to get this athlete below 1:50 based on their performances above?

That athlete is at their peak for endurance. What they need to do is get their 400 time down by a lot if they want to drop under 1:50.

A lot of people on this thread have no idea what they are talking about.

"You need to do lots of 200's to run a good 800. It's all about speed."

Right. That's why Alberto Juantorena ran a full 2 seconds faster than Sebastian Coe in the 400 yet ran a slower 800.

Obviously, Athlete X needs a lot more speed, so how would one go about developing this throughout the winter, during the pre-comp phase and comp phase? Does one need to be doing weights like a sprinter, pure speed work ins & outs over 30-45m. Hill sprints etc?

I think that 20x200s is a better aerobic session for young HS girls than say 4x1000m. Both workouts are aerobic (for this level), but it would be easier on the girls by allowing them a break every 200m and giving them a chance to run consistently throughout the workout, also if a girl doesn't finish the session, they have atleast done something, even if it is 15x200m in 40s or something. If the girls are doing 1000m reps, they are going to be doing them in about 4:00 and only be able to do 2 or something. I think the 200s is a far safer option.

Also if you have a large group of different fitness it may be better as the ones at the back arent going to get as far behind (only a few seconds).... if they do 1k reps, then there might be 200m from the front to the back of the pack and it will just stuff up all their recoveries etc...

GO THE 200s!

exactly, gav.

ex:

45s of hard running 90s jog, repeat 16 times.

I used to run CC for my college, but now I'm kind of busy during the day, so I can't run for the team anymore. We would run 60-80 miles a week with two speed workout days. I still run today, but not 60-80 miles a week. I run about 15-20 miles a week, but I do nothing but speed training because of my lack of time. I am now faster at the 5k than I was when I ran CC by 32 seconds. I ran a 5k two weeks ago with no competition and ran it in 15:00. For my workouts, I only run 400 meter repeats with 20 seconds rest in between at 65/66 seconds (set of 12-16) and the 400 times are still improving. I still believe distance helps, but speed workouts help the most, depending on how you are doing them.

Phoenix:

Excellent post!

Please share morea about your research in glycogen depletion as it relatest to biogensis of mitochondria.

Also, if you would, explain your statment the following statement more:

" Only when the oxidative capacity of the tissue is developed can the very hard aerobic work be done that will maximally stress the heart and the vascular system. As others on this thread have said before, a good training programs is integrating all of these things at all times of the year, just in different proportions."

Thank you very much.

Tinman

I'm a HS sophmore guy. I'm close to breaking 2 in the 800, but just can't seem to do it. Any hints?

"long slow distance makes long slow runners"

yes, but you aren't supposed to do the distance slow. If you do it at 70-100% of your aerobic capacity, it helps increase aerobic ability. Thats not to say that DISTANCE is bad for you, just slow distance doesn't help you (i don't know if anyone has said this yet).

Renato,

could you please comment on how Longo got around the issue of having 9-10mmol BLA at 3:20km pace, when trying to: a) keep the workout aerobic in nature (i.e. <6mmol); (b) replicate more closely the biomechanics of 800m race pace?

I see you referred to a session of 4(10x150) @ 22sec, recovering 25sec. When in the modulation would he do this work? What frequency would he use?

Cheers,

Shane

Renato,

could you please comment on how Longo got around the issue of having 9-10mmol BLA at 3:20km pace, when trying to: a) keep the workout aerobic in nature (i.e. <6mmol); (b) replicate more closely the biomechanics of 800m race pace?

I see you referred to a session of 4(10x150) @ 22sec, recovering 25sec. When in the modulation would he do this work? What frequency would he use?

Cheers,

Shane

bump..good thread

BUMP

im trying to run the 800 this year? i have always beena 70-80 mile a week runner wiht paces anywhere from 6:20-830....now im trying to run a 2 flat 800...whats a good week preperation towards a 800 race on a Saturday..esp. what kind of stuff should be done on a thurs. and friday?

Hi ppl,

I'm 31 years old... i have 1.56s in 800m and 49s in 400 m...

It is possible whit my age do better results than that, or is better to start think run 3000m...?

I'm 1,79 cm height and 75Kgs weight

What is the better weight for my height?

Thanks a lot

Joao

Ok, whatever you say mr credibility.

Speed kills wrote:

"I've always felt that long, slow distance produces long, slow runners." - Sebastian Coe

1:41.73 ... end of story.

alright guys and gals,

wow you guys seem to be exceptional on hear, anyways im an under 17 runner(the younger group) running 2.03 training 3 days a week, my coach said i have potentle and is giving me lots of endurance and speed training, with my coach but im confused what training to do at home, press ups etc that will help me,

thanks RossY D

i mean 2.03 is my PB, not that i run it 3 days a week