weight training/plyometrics for 800m

Training Advice/Discussion

3 years ago 10/20/2020 3:01pm EDT

Hi guys,

Im a 800/1500m runner and its the off season, and i was wondering how to incorporate weights and plyometrics into my program to make me the best middle distance runner. I've only been running a year now (started junior year HS), my PRs are:

800: 2:01(I think i can go much lower i never got any good races)

1500: 4:14 (which is about a 4:33 mile)

My current program:

Monday: AM - Easy run + strides approx 6-7miles PM - Upper body in gym + core

Tuesday: Long intervals totalling around 6-8 miles

Wednesday: Easy run 5-6 miles

Thursday: Short track repeats or a light workout ie a fartlek totalling around 6 miles

Friday: No running, but full body workout (squats+deadlifts, hamstring curl + other leg machines) and upper body + core

Saturday: Easy run + Strides 6-7miles

Sunday: Long run 8-10 miles

Where do you think the best place to incorporate plyometric exercises. I think my potential is high as i was able to compete with people who have been running for a much longer time than me.

Thanks in advance!

3 years ago 10/20/2020 3:25pm EDT

re: worldchamp1day

First, I'd cut out the leg machines on Friday. They're a waste of time. Focus on squat and deadlift variations.

I'd add some plyos on Monday. Start easily especially since you're doing intervals the following day.

You have potential, be consistent and patient. Good luck

3 years ago 10/20/2020 3:42pm EDT

re: coach

thanks for the reply man, when you said "start easy" - do you have any suggestions as to what plyo exercises to do?

3 years ago 10/20/2020 4:10pm EDT

re: worldchamp1day

worldchamp1day wrote:
thanks for the reply man, when you said "start easy" - do you have any suggestions as to what plyo exercises to do?

The most basic are skipping, jumping rope, and hopping back and forth and or laterally over a low hurdle or bench (12 inches is enough), one leg hops in place(back leg is raised and could rest on a bench). Also teach yourself to land properly.

3 years ago 10/22/2020 5:00pm EDT

re: coach

coach wrote:
worldchamp1day wrote:
thanks for the reply man, when you said "start easy" - do you have any suggestions as to what plyo exercises to do?
The most basic are skipping, jumping rope, and hopping back and forth and or laterally over a low hurdle or bench (12 inches is enough), one leg hops in place(back leg is raised and could rest on a bench). Also teach yourself to land properly.

Some good exercises which can't hurt you much. However, these are not plyometrics. Real plyometrics are working your muscles from a preloaded state, e.g. depth jumps and the like. You have to carefully ease into these types of exercises. If you feel the fatigue it might already be too much. If done properly they are very effective for explosive strength and thus basic speed development, though.

3 years ago 10/22/2020 5:52pm EDT

re: worldchamp1day

Here’s a link to videos of some of the plyo and general strength stuff I have my teams do. We do these daily. Some of them are very challenging, some not so much.

http://hughsoncc.blogspot.com/p/training-and-racing-videos.html?m=1

Scroll down to the section on circuits.

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