so, i just started my base last week. i'd like to run a good 800m by the end of the season(mid April-ish). how should i plan out the next few months/12 weeks.
SOME INFO:i ran about 80 miles this week. i've got mid 11 100m speed. i'm a little out of shape right now as far as endurance goes. I'd like to run a 1:56 or faster. thanks!
sounds like good work, keep it up. im about the same way and i have broke 1:55
i was thinking about 4 weeks of base, and then a few weeks of longer intervals, and then shorter intervals for the last weeks. Is this a good approach? what should my workout days look like?
bump
anyone?
make sure to throw in some fast strides at the end of your long runs. You probably dont need to be doing 80mpw that is a bit much for a 800M runner who is as young as you are. in the last 6 weeks of your season do a few work outs such as 2X4X200 with 30 seconds break between the 200s do the 200s at 27/28 then give yourself about 5 to 10 min inbetween the two sets. I would also sugest work outs like 3X600 in this time frame. do the first 400 of each 600 at an easy pace 57-60 than throe down the last 200 give yourself 6 to 10 min in between each. The last and most important work out you should probably do twice once about 4 weeks till your championshi than again 10 days to a week out would be 3X400 do tham all at about 98% for you ium guessing 53 seconds. give yourself 15 to 20 minute break between
Google Nixon Kiprotich's training plan.