My school doesn’t have a middle
distance coach, just a distance and sprints one. So I don’t know how to
train specifically for these two events. All the 400 runners are
sprinters (200), while the 800 runners are all distance runners. What
are some good resources to create a training plan and whatnot? I’m a
more distance based runner, but I don’t think i’d benefit much from
running 40-50 miles a week like the distance guys do. How can I
incorporate speed work etc?
If you're a really young athlete, keep it very simple. Alternate. One day do a sprint workout =short sprints (20 to 50m) followed by longer runs (150m to 300m runs) in the same session. The next day go for a 30 to 40min distance run. Next day sprint, next day distance etc etc.
If you improve to a point and it needs to be more complicated, you cross that bridge when you get to it.
Train with the distance guys on their shorter sessions and sprinters on their longer ones
letsrunuser1803 wrote:
Train with the distance guys on their shorter sessions and sprinters on their longer ones
good idea
Whatever you do, don’t do what Cade Flatt does. If this is you, Cade, find a new coach.
0/10, nice try Matt Boling, but we know that's really you.
Some thoughts from a nobody -
As a developing HS 400/800 runner, you will need a mix of workouts.
But first, consider your easy aerobic days. You will need 3-4 easy days with easy runs 20-40 minutes (depending on your fitness. For best results, try AM and PM easy runs. Two daily runs of 20-30 min will give you more benefit than 1 run of 30-40 min.)
For workouts, you will need top speed sessions like 5 x 60m and 4 x 150m. You will need aerobic workouts too, so when the distance guys are doing 6 x 800 maybe you can do 4 x 800, or if they are doing 12 x 400 maybe you can do 8 x 400. And you will need transitional workouts that benefit both your 400 and your 800, such as 100-200-300-400-300-200-100 ladder and 6 x 200m.
For races, early to mid season inude a mix of sprints and distance, don't just run 400 & 800 all the time. Sometimes hop in on a 4 x 100 or 4 x 200. Sometimes run the mile/1600/1500. As you get mid to late season, focus more on 400 & 800. End of season, probably pick one for peaking.
Hope this help :)
Sub-8 Mile wrote:
Some thoughts from a nobody -
As a developing HS 400/800 runner, you will need a mix of workouts.
But first, consider your easy aerobic days. You will need 3-4 easy days with easy runs 20-40 minutes (depending on your fitness. For best results, try AM and PM easy runs. Two daily runs of 20-30 min will give you more benefit than 1 run of 30-40 min.)
For workouts, you will need top speed sessions like 5 x 60m and 4 x 150m. You will need aerobic workouts too, so when the distance guys are doing 6 x 800 maybe you can do 4 x 800, or if they are doing 12 x 400 maybe you can do 8 x 400. And you will need transitional workouts that benefit both your 400 and your 800, such as 100-200-300-400-300-200-100 ladder and 6 x 200m.
For races, early to mid season inude a mix of sprints and distance, don't just run 400 & 800 all the time. Sometimes hop in on a 4 x 100 or 4 x 200. Sometimes run the mile/1600/1500. As you get mid to late season, focus more on 400 & 800. End of season, probably pick one for peaking.
Hope this help :)
I got this, thanks!