Off Season Middle Distance Training

Training Advice/Discussion 800

3 years ago 04/26/2021 12:11am EDT

As the title suggests I’m looking for some good off season training ideas for the middle distance races. Background for me I thought I was a distance guy in high school running 50 mpw in the off season with little to no organization and ended up with PRs of 2:03 in the 800 and only 10:33 in the 3200. Switching to middle distance training, I hope to improve quite a bit at the 800-mile distances. What I’m looking for is what I should be doing when it comes to lifting and strength as well as speed sessions in the off season to really improve my 800 come the winter and spring. Thanks

3 years ago 04/26/2021 1:05am EDT

re: runner42

Load up on the strength training over the offseason while maintaining a decent mileage (less than you've done before, but not crazy low) + occasional speed workouts to touch up on. The idea is to get generally stronger and then take advantage of that added strength in the spring.

3 years ago 04/26/2021 5:35am EDT

re: runner42

Long answer:

https://img.runningwarehouse.com/pdf/middle_distance_guide.pdf

Short answer:

train like a 5k runner in the offseason before becoming a best miler you can be this season

3 years ago 04/26/2021 1:13pm EDT

re: runner42

What can you run for 200/400m standing start?

3 years ago 04/26/2021 1:24pm EDT

re: runner42

train for cross country and lift 2-3 times a week and you will be golden

hill repeats in summer training will be big as well

for lifting go full body. I would do 1 day of back and bi, 1 day of chest/tri and 1 day of legs

3 years ago 04/26/2021 10:54pm EDT

re: sikeloitheone

I am un sure what I can do for this right now as I havent touched anything under 800m since high school and even now I haven’t run an 800 this season due to hamstring difficulties. When I ran my 2:03 I ran a 54.5 in the 400 and 24.8 in the 200. Both were standing start. Also thank you too everyone’s input it’s nice to see similarities on what I should and shouldn’t do. But is there any specific lifts I should do? Also what about plyos? And what type of hill sprints? Longer or shorter?

3 years ago 04/27/2021 12:02am EDT

re: runner42

Your 800 will benefit from longer intervals once a week; 5 - 6 X 1,000 while out on the roads. Don't do them on the track. Additionally, on your easy runs, do 5-6 X 100 surges spread a part. Good luck!

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Off Season Middle Distance Training

Of General Interest

This thread has already been deleted.

You have been subscribed.

Off Season Middle Distance Training

Follow Darby

Block Darby

Follow BenAndrewsOR

Block BenAndrewsOR

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.