800

Well first off I would say that is a pretty solid time for a high school freshman. I would very gradually add to your 20 miles a week and max out at around 40, no need for you to do more than that at such a young age when focusing on the 800.

Tempo: I wouldn't just add in a 20-30 run once you get up to peak mileage. I would incorporate tempo into your plan in the first few weeks. Just keep it relative to your weekly mileage. I'd say your tempo run should be about 8-10% of your weekly total, so if you are doing 20 mpw when you start your build-up, you would be doing between 1.6 and 2 miles for a tempo run. As you increase your weekly mileage, you keep the pace the same but increase the length (40mpw= 3.2-4 mile tempo)

Strides: I've found the best strides are 3-4 200s after easy days. I like to run them progressively faster, something like 30-28-26. The cool thing is, you usually feel better on the third than the first. If you are consistently running a couple 200s at 400 pace every couple days, you will have problem getting into gear come track time.

Just don't rush into it, the summer is a long time, and if your goal races are in October and November, then I think June is a good time to start "real" training. Just don't let yourself go during May.

you dont think doing fast 200m will burn me out the time track season 2009 rolls around do you...also im using cross country more as training for the 800m and my goal races are essentially mid april-may 2009

I wouldn't do fast 200's. Just stick to 100 meter strides, particularly over the summer. Get the legs moving, increase the efficiency, do all the good stuff without wearing you out like the 200's will. The tempos are a good idea, but I gotta disagree with the 200's, particularly since you're only a freshman.

so if i were to build up to 40 miles per week and break that up over a 6 day period i should mix it up like instead of doing a little over 6 miles for 6 days...i should do like 6,7,6,7,6,8 or somthign like that right? But then where would i throw in the tempo run?

bumped for curious as well

During the summer and after XC is over, your routine should be filled with hills. Try finding a hill that takes about 60-90 seconds to climb at hard effort, and has flat areas on the top and bottom. My team has a routine that is: hill, rest, stride, downhill/rest, stride, then back up the original hill with not much rest after the second stride. The combo of hills and strides should give you the strength and speed that's need to run the 800, of which many distance runners lack. With that strength plus the endurance of 1 hr distance for normal days in the off season, you won't be overwhelmed when you get on the track to do some repeats. Don't freak out when you run 2:10 at your first meet next year, the 8 requires a lot of speed work towards the end of the season to run well.

i live in florida with absolutely no hills. What can i substitue instead of these? lunges? so basically i should be running 40 mpw with about 4-6x100m strides after 3 runs during the summer?

im not sure actually i am bumping this so someone can answer this...great questions btw.

You'd look a bit odd but running with one of those parachute things could work as a substitute to hill training. Alternatively, a program of weights/ plyometrics would give similar benefits. If there isn't already a group of distance runners doing weights/ circuits you might be able to join the football players or something for those sessions. Doing them with a coach is essential though, especially if you're young. Some people also do hills on bridges, stadiums, stairs- basically any incline. Working on your strength will help however you do it.

Jpit wrote:

i live in florida with absolutely no hills. What can i substitue instead of these? lunges? so basically i should be running 40 mpw with about 4-6x100m strides after 3 runs during the summer?

jpit wrote:

so if i were to build up to 40 miles per week and break that up over a 6 day period i should mix it up like instead of doing a little over 6 miles for 6 days...i should do like 6,7,6,7,6,8 or somthign like that right? But then where would i throw in the tempo run?

The tempo run should be one of the 6 mile runs: a mile warm up, 3-4 miles tempo then another mile or two at an easy pace after the tempo, which will help you recover as well as getting in some miles. Another thing you can do as you progress is to run the long (8 mile) run slightly quicker than your normal pace. If you do the tempos at 5:50-6:00 and normal runs at 7:00-7:30 then doing the middle part (6 miles) at 6:45 pace or something will give more aerobic benefit than just plodding around your run. As you double your mileage you could well find yourself getting slower in your steady runs, even though 40mpw isn't much.

I did a similar build up over the last 9 months (from 20 to 40mpw). It took about 6 weeks cautiously building up to get to 40mpw, and at that stage I was running about 8:00pace. After another month I was doing 7:20 pace and now a 40 mile week with 2 a tempo, 2 track workouts and a long run is fairly easy (easy pace is now about 7:00/mile, tempo at 5:50).

Sparknotes: It will feel like a lot early on but It gets pretty easy and you will be able to add in some fairly intense workouts or even higher mileage within 2-4 months. Or start building up a weight training program keeping the miles the same.

what kind of track workouts would an 800m runner like me benefit from during the summer months and through xc?

It's not really necessary to do track workouts in the summer, but if you think it would help then some of the ideas from 'summer of Malmo' would work well:

http://www.letsrun.com/forum/flat_read.php?board=1&id=1937030&thread=1936989

In XC you could do well just working out with your team to build on your VO2max/ aerobic capacity. Carrying on strides and possibly some fast sprinting would be useful if you're not doing something like that for XC.

will doing 10x200m at a relaxed pace working on form and mechanics once or so a week HELP me? If anything it won't hurt me, will it. I am new to this base training thing for the 800m so i want to get it right.

B U M P

WU: Do 5-10 sets of easy 50 strides mixed with drills (back kick, fast feet, skips, etc.) then: WO: 5 x (100+200) with the 100s at 400 goal rhythm and 200s at current 800 rhythm (relaxed throughout) with 50 walk/50jog between.Work up to 10 sets (20 total reps) with a 1 lap jog after the first 5 sets by the end of the summer.

jpit wrote:

will doing 10x200m at a relaxed pace working on form and mechanics once or so a week HELP me? If anything it won't hurt me, will it. I am new to this base training thing for the 800m so i want to get it right.