800m speed training for MASTERS types

4:15~2:05~55, so...no.

quality for lunch wrote:

Does Horwill's "4-second rule" apply for masters?

i.e. for a well-rounded 1500 type who can run 4:15 (68 sec pace), are 2:08 and 60.0 about right? Or do things fall off differently (in either direction) with old age...

So how old are you 800 roller, and how fast are you running?

Hey Skate, how is your training going this year?

I'm switching gears here and this year am focusing on the once hated 800m. I loathed this distance in HS and college but now I kinda like it at age 44. This winter have been doing lots of 250m reps and 500m reps on indoor track.

I was always a tad faster over the shorter distances even though I preferred the longer events but I hafta say I have a new appreciation fot eh 800m. I'm only a 21:30 5km guy but just ran a comfortable indoor TT over 800m in 2:44. Felt like I could have run about 3-4 sec faster than that. Works out to 21:00 or better over 5km so if I add in some additional mileage/tempo I can maybe get close to or under 20:00 this year. However my real goal would be to break 5:00 for 1500 and 2:30 for 800.

With a focus on the 800/1500 what track and hill workouts would you recommend, anyone? Am currently running 50km/week.

I recommend you get a coach to train you!!!

I'm a 2:44 for 800m. Getting faster should be easy even without a coach, not like I'm fine-tuning or anything.

If it's so easy, then why are you so slow as hell? Guys your age run 2:10 or faster!!!

Ninetonight:

The workouts from the Coe books (Better Training for Distance Runners, Winning Running) are a good place to start. You may want to take more easy days than their schedule which has you doing a hard track workout every other day. The older you get, the harder it is to recover from a tough workout.

So, stuff like:

6 x 1000 at 5k pace

6 x 800 at 3k pace

16 x 200 at 1500 pace

8 x 300 at 800 pace

300, 200, 200, 100, 100, 100, 100 at 400 pace

Books explain in much more detail

Slow is an adjective describing a low speed master runner.

Coe was not a master runner!!

With a focus on the 800/1500 what track and hill workouts would you recommend, anyone? Am currently running 50km/week.[/quo

What you should Focus on is a coach this year.

run with faster people and you will get faster.

Why are you running 250's, and how fast can you run 400 meters?

Why, oh why?

I run a 2:30 (800) how do I make that workout? My goal is a 2:10 this summer.

M) 3 miles easy. Run 6 x 1000's at what pace?

T) 6 mile tempo with drills at what pace?

W) 4 miles easy at HM pace?

T) 16 x 200 at what pace?

F) off?

S) I run a easy 10 miles with a 10k master runner.

S) I was do about 8 miles easy not so fast.

What do you guys thank I should do?

Run the 1000s at your 5k race pace. Say you run 5k in 21 minutes. That is 4:12 per 1000. Jog 3 to 4 minutes between 1000s. OK to walk between or take a little more time the first few times you do this workout if you need to.

Jack Daniels puts your tempo pace (based on a 21 minute 5k and a 20 minute tempo) at 7:10 per mile or 4:29 per 1000. If you want to run a 6 mile tempo, Daniels says slow down about 15 seconds per mile, so that would be 7:25 per mile.

4 miles easy is NOT 4 miles at HM pace! HM pace more like your tempo pace. Daniels puts your easy pace (for a 21 minute 5k guy) at about 9 minutes a mile.

Run the 16 x 200 at your 1 mile race pace. Say you run a mile in 5:44. So your pace per 200 is about 43 seconds. You can take 1 minute standing rests and eventually take equal (43 second) standing rests. OK to do 2 sets of 8 the first few times you do this workout.

If you do the 10 miles easy with the 10k guy, be sure that it really is your easy pace.

You may be faster or slower at the 5k and mile, I'm just giving examples without knowing your strengths.

To go from 2:30 to 2:10 is a huge jump. Good luck.

Huge it is, but I have 57(400) meter speed!! Thank you, I need to run faster this year.

Huge it is, but I have 57(400) meter speed!

In that case, your 800 time is update.

I have not run 200's and 150's this season at all. I thank that will take off, about 15 seconds easy.