Sub 1:50 800m Training

I’ll post more info later, but I’ve enlisted the help of someone that has worked with Dan Pfaff to assist in this area. We’re still working thru the details, as I want to make sure what he wants to put in place complements the rest of the program.

I see this work not only helping the first 200, but also the last 100m when holding form and having good mechanics is fundamental. It’s one thing to sprint and another to sprint when you are swimming in a sea of lactic acid!

If Rusdia is going to hang around for another few years, you’d better make sure you are comfortable going thru in 50 flat if you want to medal.

KD wrote:

so just to make sure I get the terminology right (English is certainly not my first or second language). Lactate tresshold training for 800m runners is the same as VO2max? The training regime describes seems to imply this. If there is a difference, is there someone willing to explain?

KD

They are 2 different things.

Hi!!! I need help! I desperately want to run under or atleast 1,50... my best time is 1,52.74...If someone want to help, I'll give you more info.

In Owen Anderson's new book he suggests that the science is saying that tempo runs are not the best bang for buck for developing LT and VO2MAX.

Has anyone any thoughts on this? do you still use tempo runs or do you prefer to use long reps at faster pace in place of tempo runs?

md_runna wrote:

In Owen Anderson's new book he suggests that the science is saying that tempo runs are not the best bang for buck for developing LT and VO2MAX.

Has anyone any thoughts on this? do you still use tempo runs or do you prefer to use long reps at faster pace in place of tempo runs?

AFAIR he said that, of all the distance studies done, the one showing the greatest gains had people training once a week at 3000 pace and once a week at tempo pace.

From this data, you cannot fairly draw the conclusion that 3000=good, tempo=bad.

Full quote From Owens book - Running Science (chapter 27) so it cant be taken out of context

"

Poor Ways to Boost Running Velocity at Lactate Threshold

Endurance runners and their coaches have been interested in running velocity at lactate threshold since about 1980 when the lactate-threshold concept was first developed by exercise scientists. Over the last 33 years, two popular training techniques have been favored by the majority of runners to advance running velocity at lactate threshold: prolonged moderate exercise and tempo training. Prolonged moderate exercise involving doing a lot of running at submaximal speeds that are actually slower than running velocity at lactate threshold. Tempo training, on the other hand, consists of running steadily for 20 to 30 minutes at a pace that is close to running velocity at lactate threshold as possible. Both of these techniques have proven to be poor ways to boost this variable

"

Please help me understand this if its not saying its not good for boosting LT, or is there another main point to tempo running? I'm not saying i agree/disagree i'm just interested in peoples thoughts on what he is saying here.

Please don't drag this fine thread through the physiology mud. Start a new thread for that and let the great 800 runners/coaches here continue sharing their real life experiences.

Thanks.

ok, fair enough, forget my question please

oldsub4 wrote:

hey......karma police. just cant help you. i really dont think kids under 14 should be training much. they dont have the endocrine system to hypertroyphy...[quote]Karma Police wrote:

Hmmm...Cross country skiiers and swimmers will disagree with you.

Any thoughts?

15-22 December:

M- am 10x5x50m drills ; pm 8km (3.35-3.25) grass+infield , 5x300m (47,46,45)

T – pm 16km, 4x50m sprints

W – 2 sessions 400-600-400-600 (69-1.44-68-1.44) (67-1.44-67-1.44, 2min rest, 4min-between sessions (in second lane)

T – am 3km w weights + plyo ; pm 14km 1000m-5’/1000m 4’

F – am 3km w weights, 10x4x50m drills; pm 10km 500m-1.30/500m-2’, total 34:25min

S – 25km

S – 5km 100/100

TOTAL – 122km

30 Dec – 05 Jan

M – am 4km + drills ; pm 5x800m 200(30”)-400(80”)-200(40”), 2.30min rest

T – 14km (last 6km at 4min ), 5x30m sprints

W – 16km

T – am 4km easy; pm 5x600m/5’ rest (1,38, 1,38, 1,37, 1,36, 1,35)

F – am 4x200m high knee, 8km easy; pm 5x50m sprints (7.10–7”), 4x50m sprints (6.90-6.5) , 100m (12.75)

S – (tired) am 1600m grass (5.06), 1400m(4.20), 1200m(3.40), 1000m(2.55) / 3-4’rest

S – 22km

TOTAL – 115km

Throwback Thursday Bump

tempo runs are definitely not the best workouts for vo2 max.

you want to be sucking up max oxygen, duh, and 440 per mile don't do that (at world class) but 410 mile pace now we're talking.

try lung streaming 3 minute steep hill runs with enough recovery time that you can do a 45 minute balls out workout and crawl home. really after 20 minutes recovery you should feel ok.

with the 8, for 3 months of the year you do want to train like a 200m guy. that means a lot of sprinting, stairs, gym work, technique drills.

4 months or so before track season you want do 8 weeks a lot of quality work at 600-1200m. with cross training and some mileage.

2 months out you want to be doing a lot of quality work - race pace at 300-600m.

you can sharpen up with some really fast short recovery intervals, low volume. then take a few days off and race.

need help with a 800m training base...transitioning from the 400 and coming off an injury

IceCuba rapper wrote:

need help with a 800m training base...transitioning from the 400 and coming off an injury

You got 67 pages of the best thread in LetsRun history to educate yourself with my friend.

Jrinaldi, looks like Alex is really rolling right now, congrats on equaling the NR! Any more words of wisdom/insights for is?

Thanks - another 12 months on and he has continued to progress..very pleasing. Lewandowski was pushing him wide in the last 100m, so I was glad he didn't miss it by 0.01!

I'll post some training updates post Comm Games.

JR

JRinaldi wrote:

Thanks - another 12 months on and he has continued to progress..very pleasing. Lewandowski was pushing him wide in the last 100m, so I was glad he didn't miss it by 0.01!

I'll post some training updates post Comm Games.

JR

I hadn't heard of this thread until recently, but, JR, congrats on having a runner get the NR! What an amazing coaching and athletic achievement.

Will definitely bookmark this thread.

It's great to see you haven't forgot this thread, JRinaldi.

Looking forward to your updates!

We demand updates!