Sub 1:50 800m Training

I'd say your 1500 has the most potential, 40 mpw is very low....but both pr's are close equivalents.

4 second rule potentials

400 - 52

800 - 1:52 (56)

1500 - 3:45 (60)

5k - 14:10 (68)

yes, 40mpw is very low. but, that's because I was injured and didn't have enough time to build up before the outdoor season. I'm looking to lower my 400m speed this year to about 50, or quicker. I'm doing drills now and more lifting. I've just never had much power, and I'm working on that. That alone, all else equal, will have a good impact.

what would be one of the best winter sessions for 1.50 800m runners that is not quite at race speed but not slow either?(for october,november)

what would be one of the best winter sessions for 1.50 800m runners that is not quite at race speed but not slow either?(for october,november)

If your a true 1:50 guy, and your not racing XC, but want a little leg prep for what's to come when indoor rolls around -- I'd suggest workouts of:

1)10x300 in 44/45 with a 200 jog

2)4x400 in 57-58 with 300jog + 4x200 in 28 with 200 jog

3) 2-3x Split 800 (200-400-200) Where you run 1st 200 in 28 then continue on running the next 400 at around 80-90 secs then continue to finish the last 200 in 28. 400-500m jog in between sets.

All 3 workouts would be geared to build a strength + pace change background, but aren't quite at race pace (55s/400), you'd gradually bring these times down as January/Febuary approaches. In my opinion if you are able to run these workouts while doing the appropriate aerobic strength work, there's no reason you shouldnt be able to roll a 1:52 or better on your 1st race, which would be a nice seg-way into 1:50 range. Good Luck

Anbessa

Anbessa;

Glad to see your thread alive and well.

I think your suggestions are a bit too fast and too short for this time of year.

I would suggest (one of these a week) 3-4 x1200 @3:30 3 min rest

5-6 x 800 2:16 2-3 min rest;

2x2000; 6:00-6:10 5 min rest;Plus a 5-8k tempo run each week until Jan.

In addition, some smooth striding like 8x100 15-16 sec.

Your leg speed will come around fast enough in Feb to run 1:52, with an outdoor goal of 1:50 or under, but now is the time to build the best base ever(for our hypothetical 1:50 runner)

Keep in touch

How does the base for 800 meter runners look like?

7*800m at 2.40/km.

Seb.

so if my week looked like this i should technically be covered? ;

MON:

AM; 40mins easy

PM; Split 800s and circuits

TUES:

AM;tempo run 20-25 mins and couple 100m strides

PM; gym

WED;

PM; 4x4mins @ V02 pace. 4recovery

6-10x 300m @ 45, jog 200 rec

THURS

AM; 40 Easy

PM; drills,plyos etc 3x5x100m @14 w/30sec recovery. 5/sets

FRI

REST

SAT;

4X 500M @ 1.20 3MINS REC

SUN;

Long bike ride or long run(alternated)

That looks pretty solid. Maybe extend the 4min runs to 5-7 min once every 2 weeks.

Overall this is good base building.My group will aim at running a 9:00 3k at the end of dec as a measure of fitness

binary code 01 wrote:

so if my week looked like this i should technically be covered? ;

MON:

AM; 40mins easy

PM; Split 800s and circuits

TUES:

AM;tempo run 20-25 mins and couple 100m strides

PM; gym

WED;

PM; 4x4mins @ V02 pace. 4recovery

6-10x 300m @ 45, jog 200 rec

THURS

AM; 40 Easy

PM; drills,plyos etc 3x5x100m @14 w/30sec recovery. 5/sets

FRI

REST

The above, plus the rest of it in your following post, is basically a combination of what Anbessa and what "another canuck" wrote. Not a bad idea for me, except that its winter and esp for October, you should be careful of intensity over too thin a spread.

I feel maybe more pure easy run days are needed, and perhaps even some cross training, esp in between your specific workout sessions of significsnt intensities. This is to help interms of neural recovery more so than muscular, because daily or near daily intensity work will stale you up pretty quick. I think you might feel great for the initial 2-4 weeks, but soon it will feel tougher and tougher to get out the door.

You also want to maintain more of an aerobic base in terms of lower heart rate training so that there's still something left by the end of indoor competition, that you don't feel like you have to start over to prep for outdoors.

I agree with both Canuck and foomiler completely. The workouts I posted weren't meant to be taken straight into action, atleast not all 3. As I said, If you do the APPROPRIATE aerobic strength workouts (ala Canuck's workouts) with 1 of my workouts, once a week or alternated...I don't see there being to much of a problem. Though the paces may look fast, I just feel that as a true 1:50 runner, 57-58 shouldnt be to taxing, but rather neuromuscular in terms of getting the body ready to run fast for an extended period of time! I wouldnt suggest those workouts week after week! Remember the context in which to use them, that's where Canucks workouts would come into play -- It's a combo of both Aerobic Strength and Speed Endurance that I think typically leads to the best 800. As previously mentioned, if those paces seem to fast, or you feel as though your hitting that "wall", then absolutely slow those paces down! Again, if your not running XC, then surely you do your lengthed tempo run 3-5 miles, with either a workout prescribed by Canuck OR one that I suggested. I think alternating each week might keep things interesting for you! Just dont forget that it will be october/november... no reason to be burning your engines just yet! Good luck, keep us updated!

Anbessa

So on a session of 4x4mins; 4 recovery(done on grass) what would be best to do after? 300s in 45 with long(jog 300)recovery for economy or race pace 200's(27's) with long recoverys to get my legs comfortable at running that pace? or should I alternate these each week?

the 4x4min is the main workout. You might do some smooth 100s 15 sec, but you wouldnt switch back to 200s or 300s that day.

If you can, reduce the rest over 6-8 weeks to 2:30-3:00 min. This is your aerobic development work. With a warm up and warm down this should be about10-12km in total-a very good days work.

I went to the track and to test my leg speed in a 400.

Set a pr of 51high. It was handtimed, but thats still an improvement over my 52 relay split.

Does having that kind of leg speed this early, without much emphasis on speed other than hills and some 200's in a bout 29, bode well for the coming seasons?

I am going to continue on developing speed for a month or so, and then transition into more aerobic type stuff (tempos, 1000s, mile repeats, 800's, etc.) while maintaining leg speed with shorter things like 100m strides, lifting, and hills.

Does that sound pretty reasonable.

Hi guys, im coming off a couple of a very long time off with no running.Im just starting my base phase at the moment and am ater some suggestions.

Sunday:60-90min run

Monday:50min run finish with fast strides.

Tuesday:6-8 1km reps minute recovery.

Wednesday:60min run.

Thursday:45min run.

Friday:30min run finish with strides.

Saturday:25min tempo run.

Im thinking of keeping this up for a while, not sure how long?? Then adding in another session in on the thursday.

suggestions anybody?

Your sugggested plan is very solid, but what is your level?That looks good for a guy trying to run around 1:50, but is too much for a younger guy.

If you are aiming at some indoor and then the usual outdoor season, you can do a schedule like this until the end of Dec.

On a semi related point, what do all of you 800 runners make of Semenya? My first instinct was that the drop from 2:03 to 1:55 was so sudden and unnatural that there had to be something amiss. I have watched good talented boys get stuck at 1:55 after 2-3 years of solid training. Similarly, I have watched very talented girls hit a wall at 2:04. The irony is that it is a very impressive breakthrough for an 18 yr old boy, and simply off the chart for a woman.

Man or Woman, she looks like a completely different runner. That type of change is not natural. A year ago she ran 2:11 or something and didn't make the final of the junior champs. She looked skinny and somewhat girl like with a few mannish qualities. A year later she runs 1:55/1:56 and dominates the world, making it look easy. She has put on a ton of muscle. The ladies in the race had long full strides that were not powerful but efficient. Her stride was powerful and choppy and reminded me of a mans. Based on her lack of ovaries/womb and internal testes, it is quite clear that she should not be allowed to compete against natural women and that she has a significant performance advantage. She is not an incredible female athlete she is a mediocre male athlete masquerading as a female-not intentionally but still deceiving nonetheless.