Are Mile and 1k repeats good for winter base training for the 800?
Are Mile and 1k repeats good for winter base training for the 800?
absolutely, just don't forget about working on raw speed too.
1ks and miles at your 10-20k pace are a great diet
Yes. Mile repeats (3-6 w/ 45-90s recovery) at the pace you could hold for a 45-60 minute race are a great staple, weekly workout during base building. And km repeats (4-8 w/ 2 mins to equal time recovery) at 3k to 8k effort are also a great workout, although shouldn’t be done more than every 2-3 weeks during base-building.
Throw in some 150s-300s at goal race pace with long recovery, hills, some speed development days (3-6 x 40-60 meters all-out w/ with full recovery of 4-8 minutes easy jogging in between), and a good long run every week (what “long” means will depend on the type of 800m you are) and that’s solid, no-frills winter base training for a mid-distance runner.
How long should this long run be if your more of an aerobic 800 runner
6.27km
I would say 60 - 70 mins.
More like 50 - 60 mins for a "true" 800 runner.
For a true 800 runner, a 4-week cycle of 60-70 minutes easy, 55-65 minutes including 15-20 minutes “steady” in the second half, 75-85 minutes easy, and then a week with no run longer than 45-50 minutes is about right.
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