I\'m trying to find a proven set of workouts for the 800, I\'ve got the general training theory down, but I\'m trying to find specific workouts through the whole season. I\'ve used the search button on this thread and I havn\'t found anything of useful. If anyone has a copy of Kipketers or Coe\'s training for an entire season it would be much appreciated.
Some background would help and when your planning on peaking, etc.
'Better training for distance runners' has a lot of good stuff on Coe's training. Kipketer used a similar 5-pace structure to his training.
Oh yeah, I've got a copy of Kipketer's '97 season training right here in a drawer. Let me get it out and post it to you.
6x600m @ 1500m pace
I've run the 800 since freshmen year in high school and our schedual went kinda like this
Monday- Hill's
12x350 up hill jog recovery down
2 mile cool down
Tuesday-
4-5 mile loop at conversation pace
Wensday-
Speed
12x400
15x200
400,800,400 x3-4 holding your speed
800,400, 800 x3-4 latic threshold
Thursday
Some kind of circut training
weight pull
4 min. running on the trampoline to work on form (you laugh it sucks when your coach has ADD and just walks away and forgets about you)
then run a 250
do that 3 or 4 times
Friday
Long intervals
1200's
mile repeats
6x500
Saturday
Handoff's
4 mile run with the 4x4 team
Sunday
Off
So yea well thats what we did, my 800 PR was 1:57 and 400 was 48.8. I hope that helped some.
The workouts listed could be Monday, Wednesday, Friday, and Saturday, in that order. The other days a week would be distance runs of 5-10 miles.
JAN-FEB
*4-5 miles at 30 seconds per mile slower than 5k pace
*6 x 1000 with 2 minutes rest (first 4 at 5k pace, last 2 at 3k pace)
*4 x 40m at 98% full speed with 3 minutes rest, 8 x 30 seconds up a hill at mile to 3k pace with jog down + 1 minute rest
*10-13 mile long run
MARCH-APRIL
*2.5 miles at 30 seconds per mile slower than 5k pace, 800 jog, 4 x 800 with 200 jogs (first 2 at 5k pace, last 2 at 3k pace)
*1 mile at 5k pace, 1200 at 3k pace, 800 at mile pace, 600 at mile pace -1 second per 200, 400 at mile pace -2 seconds per 200, 6 x 200 at 800 pace
*8 x 40m at 98% full speed with 3 minutes rest
*Track Meet or long run 10-13 miles
MAY-JUNE
*2 miles at 30 seconds per mile slower than 5k pace, 800 jog, 4 x 800 with 200 jogs (first 2 at 5k pace, last 2 at 3k pace)
*1200 at 3k pace, 800 at mile pace, 2 x 400 at 800 pace, 2 x 200 at 400 pace
*4 x 40m at 98% full speed with 3 minutes rest
*Track Meet or long run 10-13 miles
I really like that plan. Depending on what you're running though, I might keep the long run and substitute out the sprints. Especially if you're running the 4x400 that day.
Or you could just do the sprints after the race.
I'm looking purely for an 800 program, maybe a book like Hadd or Vigil that have 800 specific workouts in them? I run very fast, but I won't tell you my pr's because I don't want you tracking me down.
800 person wrote:
I'm looking purely for an 800 program, maybe a book like Hadd or Vigil that have 800 specific workouts in them? I run very fast, but I won't tell you my pr's because I don't want you tracking me down.
That's funny; You're funny
Im a DI, decent 800 guy and heres the deal for my training:
Usually four main types of workouts:
Tempo
4-5x800
3x1000
That sort of thing, coach calls it "measium day"
Usually like 5-5:20 mile pace, not too hard
Speed Endurance
stuff like these below (longer spurts of speed)
4x400
4x600
10x200
These are usually goal mile pace (so like 30-32 for each 200m)
Speed Developement
Short, and fast
2x30, 2x60 as warmups into it, fast (almost all out)
Then some 100s or 200s
Race Simulations
Good fun, will hurt a lot
stuff like 500, 30 sec rest 300, or 600, 30 sec, 200
These are at goal 800 pace, a few seconds faster than your PRs, so for me (so you can judge paces for the other stuff ive written, so for example 500,300 would be around 1:08, 42
Do two or three of these workouts per week, depending on if you have a meet, usually non meets we will go M/W/F workout, tempo being the middle one, on "easy days" the ones between workouts do 5-7 mile runs at an easy pace (7min pace or so) and a long run of 8+ miles every other week somewhere in your training
In three years (Frosh to Junior college years) these workouts have dropped me from a 2:01 high schooler to a 1:53 guy in college
Good luck
8x300m @ 800m pace/3 minutes rest.