800m fall training

I started this thread a couple days ago and got good responses, including one from Mr. Rinaldi himself! Has a good breakdown of the type of training that Peter Bol, Joseph Deng, and other elite 800 guys do.

Also found this thread from my thread and found it useful to adapt that plan to a more modest level, since I'm not a 1:44 guy.

Main takeaways I got from this are using tempos and hills during fall, while also having a speed development day with plyos and short sprints. Someone said in one of the threads that you're essentially working on building two bases during this phase: the usual aerobic base but also a speed base.

I think a speed based 800m runners fall/early winter training should look like:

Threshold

-800s @ a tempo pace/effort with 1:00 standing rest or 200m jogging rest. Start with 6, see if you can work yourself up to 10 reps. Do these at your predicted 10 mile race pace which very much might not be your 10 mile race pace.

Vo2Max

-400s and occasional 800s @3k pace off of 2:00 recov or 1 lap jog. 2 miles of total volume to start out, working your way up to 3-3.5 miles of volume.

Now to some stuff that feels more natural:

Speed Endurance

-6x150m like you’d run the first 150m if a 400m, spiked up and plenty of rest, or a speed endurance pyramid like 100-200-300-200-100 where all of it is pretty close to max effort. 6-8x200m @800m pace, still plenty of rest as you want to build smooth rhythm at race pace rather than go lactic jelly legs at this point in training. 8x30 second hills.

Speed

- 6-8x50m fly (setup cones, build speed for 20-30 meters and hit maximum velocity for 50 meters and then smoothly decelerate and recover for the next rep.) 6x50-100m steep hills, drive hard with full power every rep and take more recovery than what feels necessary, you’ll feel like this workout was unnecessary until the next day haha.

yep looks good would add hills and instead of 800's we do 1k's. 400's at 3k-5k pace are done on very short rest 30-45 seconds is something we do.