Thinking about maybe joining my D3 college team next year and being an 800 and 1000 runner. How do the best 800 runners train? 200s or 400s? Any xc-style workouts like 1k reps, mile reps, tempos, progressions, etc?
Give me the juice.
Thinking about maybe joining my D3 college team next year and being an 800 and 1000 runner. How do the best 800 runners train? 200s or 400s? Any xc-style workouts like 1k reps, mile reps, tempos, progressions, etc?
Give me the juice.
maybeD3 wrote:
Thinking about maybe joining my D3 college team next year and being an 800 and 1000 runner. How do the best 800 runners train? 200s or 400s? Any xc-style workouts like 1k reps, mile reps, tempos, progressions, etc?
Give me the juice.
Go talk to the coach at your school.
Making a commitment to The Sport would improve your chances of earning a high GPA.
For most 800-1000m runners you will definitely need more than just 200s and 400s. Xc type training like you mentioned in fall is probably a good plan, xc type base during summer with a bit more strides and fartleks and weights than more distance type people would do.
Fall you will definitely start mixing in more speed work and you could/should probably have a bit more focused on weights and overall strength than distance only people.
800 has a wide range; fast twitch guys who can run a fast 400 can probably get away with 35-45 miles per week (maybe less at d3 depending on your talent and how good you want to be) some people will run legit 800m in the 60+mile range of they are more slow-twitch.
Your current times in 400, 800, mile and your goal 800m would definitely be helpful to give you more specific info on what you need to work on.
XC- training as in all of the above I mentioned? What's your definition of cross country training?
maybeD3 wrote:
XC- training as in all of the above I mentioned? What's your definition of cross country training?
Yes, the training you mentioned... tempos, 1k and mile repeats, progression runs (2 workout days per week, some strides/hills sprints and hilly runs mixed in and the rest easy/regular run effort)... you don’t need quite as much focus on a “long run” as true xc training would want... 400, 800, and Mile time would tell you want to focus on... if you have a much better 400 time than mile time you are likely more fast twitch. Many ft athletes respond well interval type training, still do progress and tempos to work on endurance but intervals will be good. If your mile is better you may be better off focusing a bit more in the tempos, progressions and maybe pushing a long run a bit longer, 10 is about the longest a true 800m runner would really need IMO
Kind of generic, but I was thinking of one aerobic strength workout a week (like we discussed, mile repeats, tempo runs, hills, 1k repeats, 1200 repeats, you get the point) and then one speed workout (where I focus on that 800 leg speed, maybe not at 800 pace if its a voluminous workout, but the legs should be moving fast, 200s, and 300s come to mind; maybe 400s, 500s, or 600s thrown in a ladder set to work on speed endurance). Then just strides 2-3x a week after easy distance days. Nothing too tough, not sprints, just to remind the legs to move quick after an easy day. I would still do a long run, but done at an easy pace (opposed to the steady state or progressive nature some like for LR).
Lmk what you think. I'd love feedback.
TLDR:
2 workouts a week:
- 1 strength workout where I play XC boy: long intervals or tempos
- 1 speed workout ala 800-1000 runner style: short intervals like 200s or 300s (only 400s-600s when thrown into ladder workouts)
- easy running + strides
- long run done EASY