Can anyone suggest a simple approach to coaching a hs junior runner for the 400 and 800?????
Pr currently is around 52, 2:01.
Current fitness includes some aerobic base----8 weeks of 45min runs, hill repeats, some weight work.
thanks
Can anyone suggest a simple approach to coaching a hs junior runner for the 400 and 800?????
Pr currently is around 52, 2:01.
Current fitness includes some aerobic base----8 weeks of 45min runs, hill repeats, some weight work.
thanks
get "Daniel's running formula", it's a book.
The version I have only goes as low as 1500 - 3000 meter training.
I'm guessing whatever you've done to get that low has been pretty good, work with that and change a few things around.
A simple approach:
Sunday 4-6 miles good pace. Just too fast to talk
Monday 1m warm up strides 1m warm down
Tuesday rep session. short speed 100-400 reps - loads of variety of sessions with different recoveries
Wednesday 3-4 miles very easy
Thursday Alternate longer reps 500m - 1 mile with speed endurance runs at max. 1.5 to 3.0 miles
Friday 3-4 miles easy, light weights
Saturday - rest
Work - enjoy - recover - learn