Sub 1:50 800m Training

Not going to beat around the bush... I ran like crap this weekend 1:59 split (26, 31, 33, 29) leading the whole way... my error was tactical and not due to a lack of ability... I have an open 8 later this week and I will see how it goes....

Thought I'd check back in...

so far this season, hasnt been great but hasnt been bad. Had taken 3 weeks off before outdoor started, ran for maybe a week or two..

First meet, 1500m - 4:23, then split a 52 on the 4x4

Second meet (UMass Lowell - George Davis Invite), 400m - :54.92 (i'll just say it was cold, raining, and windy).

Third Meet (Springfield Invitational - Mass.) - first 800 in 2 years, 1:59.63...52 split again 4x4

This past weekend (yesterday) (@RPI, Capital District Classic) - 800m 1:58.93

Overall, my 800's i have felt very relaxed in and i think im ready for conferences this coming weekend...hoping for a 1:56 so we will see.

OldSub4, i've been getting help from a buddy of mine (405mile, low 150s) and i've been taking workouts such as 8x200 or 6x300, relaxing the first 4/3 then dropping the last 4/3. So picking it up throughout the workout is definitely a good idea, seems to be working for me.

Knock on wood, I'm healthy.

How on earth can you relax for 1 1/3 of a workout, let alone run 8/3 of a workout? That's almost 3...

Pmoax wrote:

Not going to beat around the bush... I ran like crap this weekend 1:59 split (26, 31, 33, 29) leading the whole way... my error was tactical and not due to a lack of ability... I have an open 8 later this week and I will see how it goes....

Pmoax,

Are you coaching yourself or does your HS coach actually know how to coach 800m? I'm sure you've stated the case farther back in the thread but I don't want to dig through it to find it.

Seems as though the thread has been dying off. So rather then making a new thread, might as well just continue within this one. I'd like to discuss the same exact principles put forward in the orginial post, but with regards to the 1500m. Again talking more along the lines of elite and sub-elite level ranging from 3:30-3:45. I'd love to hear from Oldsub4 as I know he was a late bloomer in transitioning over to the 1500m! I do think it's relevant though overall I suppose to 800m training, because as mentioned previously, if you train well enough for the 1500m, 9/10 you will be able to race a fast 800m off of it. So, if anybody would like to chime in, whether it be racing schedules, training ideas.. whatever -- Let's discuss perhaps the most POPULAR racing event.

**Important – not all milers are the same. In my view, there are two types of milers:

1) The mile / 5k athlete

Benefits strongly from an aerobic approach to training.

2/3rds of milers fall within this type. Examples: Lagat, Willis, Sage

2) The mile / 800 athlete

Doesn’t handle aerobic approach well, but still must complete

Can handle (and needs?) anaerobic training.

Examples: Webb, Coe, Ramzi, C.Smith

I strongly feel it is best to determine first which type of miler you have – then adapt the training to the model that fits the athlete.

Let's start rollin!

Anbessa

Great thread.

Here's my training when i ran 3.48 for 1500m and 4.05 for the mile. Please feel free to offer any advice.

M - 6 X 400M (2 MINS) 58,59,60,60,61,62

T - 5M EASY

W - 4 X 1200M (90s) 3.31,3.29,3.29,3.26 + 4X60M SPRINTS.

T - 10M EASY

F - 8 X 200M HILLS

S - 8M EASY

S - 13M EASY.

TOTAL - 50 MILES.

M - 8 X 200M (2MINS) 27,27,27,27,26,27,27,25 + 4X60M SPRINTS.

T - 10M EASY

W - 12 X 400 (45s) AVERAGE 65, LAST ONE 59. + 4X60M SPRINTS.

T - 10M EASY

F - REST

S - 3000M RACE - 8.32 (FRONT RAN)

S - 5M EASY

TOTAL - 38 MILES.

M - 8 X 1 MINUTE ROAD (60s) + 8 X100M HILLS.

T - 10M EASY

W - 6 X 800M (90) 2.18,2.15,2.15,2.14,2.12,2.07.+ 4X60M SPRINTS.

T - 10M EASY

F - REST

S - JOG + 8X100M STRIDES.

S - 5KM ROAD RACE - 15.09.

TOTAL - 37 MILES.

M - 5 X 300M (4 MINS) 40,41,41,41,40.

T - 10M EASY

W- 5 X 1000M (90) 2.52,2.52,2.52,2.52,2.46

T - 10M EASY

F - 16 X 100M HILLS

S - 6KM TEMPO ROAD - 19.52 + 4 X 200M

S - 11M EASY.

TOTAL - 51 MILES.

M - 10 X 300M (60s) AVERAGE- 45. LAST ONE 42

T - 10M EASY

W - 8 X 600M (90) 1.41,1.39,1.40,1.39,1.39,1.38,1.38,1.34. + 4X60M SPRINTS.

T - 2 X 200M (4 MINS) 25.4, 25.0.

F- REST

S - 1500M RACE - 3.56 (FRONT RAN)+ 400m RELAY- 52.0

S - 10M EASY.

TOTAL - 36 MILES.

M - 8 X 200M (200M JOG) AVERAGE 27.5. LAST ONE 25.5

T - 10M EASY

W - 3 X 800M (90s) 400M (3 MINS) 2.15,63 2.14,64 2.15,64

T - 3M + 2 X 200M, 4 X 100M

F- REST

S - 1500M RACE - 3.52

S - 6M EASY.

TOTAL - 30 MILES

M- 7 X 400M (LAP JOG) AVERAGE 62. LAST ONE 60

T - REST

W - 1500M RACE - 3.48

T - 5M EASY

F - 6KM TEMPO - 19.43. + 8 X 100M.

S - 8X 200M HILLS

S - 11M EASY.

TOTAL - 36 MILES.

M - 5 X 300 (4 MINS) 41,40,40,40,39

T - 10M EASY

W - 6 X 250M (150M JOG) 35,35.34.35,35,33.

T - REST

F - 2M JOG - 4X100M

S - 800M RACE - 1.51

S - 10M EASY.

TOTAL - 33 MILES.

M - 5X400 (4 MINS) 59,59,58,59,57.

T - 7M EASY

W - 8 X 200M (100M JOG) AVERAGE 29.5

T - REST

F - 2M JOG + 4 X 100M

S - 1 MILE RACE - 4.05

S - 11M EASY.

TOTAL - 30 MILES.

You got some talent. My guess is that you naturally have quite a lot of slow twitches with some fast ones too, and so you can tolerate quite much of intensity. Although I believe that you could do a lot better if you would run more base mileage and medium intensities.

Wow -- I'll be completely honest and say that the schedule given doesn't look to be to tasking -- however everyone is different. The thing that strikes me the most is the lack of quality mileage. You have 1 6k run at a decent clip, then the rest are easy runs, with 1 hill workout and one "rep"/economy workout. I agree with the above poster, perhaps a bit more quantity while toning down the "quality" to your "date" pace, might work better?

Anyone else?

I see quality mileage. What do you call all those 10 mile runs? There are 16 runs of 10 miles or more over 9 weeks. That's solid.

And look at the endurance workouts.

4x1200 w/ 90 sec rest

3000 race

6x800 w/ 90 sec rest

5k road race

5x1000 w/ 90 sec rest

6k tempo

6k tempo

I need some help classifying a 1500m runner.

I am 18, have split 54 consistently and ran 4:08 1500. I have really no experience with mileage, and I've only trained between 35 mpw from indoor to now. I really haven't attempted any true speed work to improve my 400m time.

This is the first year, for me to run a 15/1600. Previously ran the 800m although I ran best with even splits. 800m pr 2:01

Which category would the I fall into? I have a feeling its the first.

Any other comments?

I'm not so sure I would consider "10m Easy or 11m easy" quality mileage, plus when your only runnning close to 30-35 miles a week, you should be doing more quality -- obviously. It's a fine approach that I use myself.. but I see alot of easy days in between that's all. Perhaps instead of a 6k run.. how about 8-10k? -- instead of just 4x1200 how about 5-6 x1200 but cutting down? Just some thoughts...

Rodders,

This looks scary similar to the training I did leading up to my 1500/mile/800 pr's. Everything from the lower mileage, to the 300 and 200 meter sprints, to the miler workouts, to the tempos, to the 1200s, and even the workout volume. The only thing that I would say was any different at all was that I was doing a little less mileage on my easy days in between workouts and more mileage on my workout days (more miles from warm up and cool down).

I would be interested to see what you did in the 2 months or so leading up to this training schedule. Because it looks like you started your first workout (6x400) in 3:53 - 3:56 shape. How did you develop this speed and fitness coming into the training phase you posted. I would greatly appreciate it if you could post a couple months of your training leading up to this point. Thanks for sharing.

anbessa

just a thought on how you classify your 800 runners my coach in college was an olympic finalist in the 800 and his approach was to convert good 200 meter men to the 800.

we actually approached the race as a series of 200's.

To run a fast 800 you have to be able to do multiple accelerations off a fast pace, short bursts for positioning. Most milers have more of a distance runners stride too economical to accelerate so quickly.

If you have the technique to run sub 23 200 you can accelerate easily off a 27 second pace several times and settle back into your float. If you want to be sub 1:50 try 10x200 in 27 with lots of accelerations and short rest interval(under 2minutes)

do a parlauf relay 5 man 5 mile 200 at a time a sub 1:50 man will be able to average 24-25 seconds, its great training for the 8

Hey

After an ok indoor season (1.53-800m) i did 4 weeks of base training, running between 50-60 miles per week. The track was closed during this time for repairs so my sessions were either on the grass or road.

The sessions were

1st week - 4x1200m(60), 10x1 minute(60), 16x100m hills.

2nd week - 3x2km (90), 10x1minute (60), 16x100m hills.

3rd week - 3x360m(60), 5x1080m(60) both on a measured grass loop, 5 miles fartlek.

4th week - DNR-sore achilles, 5x1km(90), 10x1minute(60)

The rest of mileage was easy running similar to what i previously posted.

With regards to the 6x400m session. Yes i struggled on that but i put it down it down to being my first session back on the track.

Hope this helps.

Thanks!

meant the 4/3 as like the first 4 twos or first 3 threes

I'm assuming for most of the college guys, Conference meets and National meet's are around the corner. How exactly do you go about preparing, let's say for the final 2-3 weeks? Still do a tempo run (This is for 1500m training now remember) and then an 800m/1500m type workout with race on saturday? That's 3 "workout" days. Of course then within the final 7 days you would turn down volume and perhaps raise intensity slightly? Any thoughts or particular workouts you thought helped "callous" you for the 1500m?

I do recall OldSub4 giving one that is something like 3x800m with the 1st at mile pace +3 sec, then at pace, and then pace -3 sec with about 800m jog. Another one from the "oregon system" which I recall reading is: 1000m at mile pace -- 600 jog -- 600m at mile pace with a few 300's afterwards cutting down with minimal rest. Any thoughts?

Thanks again !

Anbessa

Bumpin back to 1st page

Old Sub4,

did you train with Holman in 97? If so can you talk about some of his workouts that year.

3:50 in early July then a 3:31.5 late in August after gettin bounced out of the World Championship Semi-Final in early August (it was fast for a semi- and just barely missed qualifying for the final)