Just wondering what most 400m/800m runners do in the winter when training for the outdoor season and indoor season with out worrying about XC.
I guess 3 Quality sessions + a long run + the rest just easy/steady running.
Quality Session 1: Vo2 Max
Quality Session 2: Should i maybe do a sprint session e.g varying between 20m - 300m reps
Quality Session 3: Maybe another track session or a progression run?
Thanks
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400/800- indoor track
800/1500- regular base
Dont understand this reply? :S
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3 Hard Workouts rest easy running
Hello,
I run the 400m.
Winter training really depends on the month as it changes over time and as the year progresses.
At first (September) it was more conditioning, circuits, lots of exercises, medicine ball work, SAQ, that kind of thing, to prepare us for the training ahead.
I do one sprint session a week at the moment (this will change). Two circuits type sessions. The rest is gym work and steady running.
For 800 I would actually change this a lot. Not sure if you're asking about people who run 400 AND 800 or who run one or the other.
By the way, I think zomgs is saying if you're an 800m runner who runs the 400m as well, spend the winter doing indoor track, whereas if you're an 800m runner who runs the 1500m as well, do base/distance work.
For 800/1500
1) short speed (6-10 x 50-300) w/good recovery
2) fartlek with good hills- harder reps 200-1600
3) alternate tempo (4M) and long intervals (600-1600), on flatter surface, usually dirt but more track as season progresses
4) long run 10-14M
some weeks eliminate 2) or 3) for recovery, may shorten 4) as well
other days easy, w/ two sessions of 5x100 striders + 10x 50 drills