Training for Master 800m

Non periodized means you just want an example or a tipica week worth of workouts, right?

Monday 35 minutes easy run, stretching 6x100 strides

Tuesday Track 8x200m (whatever you can hold)

Wednesday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)

Thursday 45 min easy run,6x100m strides

Friday (600-400-200)2 times with 5 minute rest between sets

2 betwen intervals (Mile pace)

Saturday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)

Sunday 60 min run

thanks is there 200m recovery on the 200's

I'd say 200 rest on the Tuesday and Friday workouts. It sounds like a good plan too. I'm not the original poster but thought I'd add my two cents in case he doesn't come back.

800 master runner wrote:

Non periodized means you just want an example or a tipica week worth of workouts, right?

Monday 35 minutes easy run, stretching 6x100 strides

Tuesday Track 8x200m (whatever you can hold)

Wednesday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)

Thursday 45 min easy run,6x100m strides

Friday (600-400-200)2 times with 5 minute rest between sets

2 betwen intervals (Mile pace)

Saturday 30 min easy run 20 min drills (high knees, butt kicks, frog leaps etc)

Sunday 60 min run

Taking that as a basis, I'd go for the following amendments/alternatives

Mon - vary the number and distances of strides

Tue - maybe split into 200 x 4 x 2 2ith 200m/2mins and 10mins recov. Alternate with 300s and 400s

Wed - agree but be careful with the drills that work for you. Yoga exercises can keep flexibiity going

Thu - we do a similar session: 200-400-600(10)600-400-200

Fri - same as Wednesday

Sat rest

Sun 60 mins may be too long for some runners (400-800 types?). Maybe shorter (4 miles) but faster.

For the OP. What age group are you? What is your current 800m standard?

Good luck with your training.

well...I am not a truw master as I am only 36 and my best 800m was back when I was 25 (2:05). Right now I am slow not sure on the 800m but a 19 min 5k guy..running about 40 miles poer work for last 10 years (when not injured). Just want to try something new breathe life back into my running. I think I can get back to 2:05 or lower b/c I never trained properly when I did run that time...Thanks all

I like the Seb Coe plan but sometimes I need 2 days easy running in between the track workouts. The track workouts are something like:

1) 6 x 1000 at 5k pace

2) 6-8 x 800 at 3k pace

3) 16 x 200 at 1500 pace

4) 6-9 x 300 at 800 pace or 4-6 x 400 at 800 pace

5) 300, 200, 200 at 400 pace

See "Better Training For Distance Runners" by Coe and Martin for more details

Also can do some tempos (5k in 20:30 or so for a 19min 5k guy). I like to keep easy days easy and hard days hard. Good luck.

Train like a marathoner for 3 months; then add strength work for 3 more; then get going on speedwork 6 weeks before your season peaking race (ie Nationals). This is a generalization with no detail of course... but it's important to realize there are no shortcuts, no magic pills, no such thing as luck - only smart methodical work with as much discipline for recovery days as hard days. simple. I didn't learn this until I turned 40.

1:58.3 age 43

1:59-2:00 for the next 4 years

What are the fast master runners doing this winter.

Kevin (KP) is the "advanced class" with periodization. The other posts are good, I would add that you shouold race/time trial 400-mile often, and substitute hills for track work on a regular basis. Also, gym work can pay off for strength in the last lap. The 800 is a beautiful event and has it's own rhythm and "mojo". Make it fun and enjoy the variation and range of training it encompasses.

'1) 6 x 1000 at 5k pace

2) 6-8 x 800 at 3k pace

3) 16 x 200 at 1500 pace

4) 6-9 x 300 at 800 pace or 4-6 x 400 at 800 pace

5) 300, 200, 200 at 400 pace'

No way, can he mentally or physically handle that type of training. Even Coe built up to those sort of sessions over years

AS for the op he has already made up his mind how to train

DocLove wrote:

'1) 6 x 1000 at 5k pace

2) 6-8 x 800 at 3k pace

3) 16 x 200 at 1500 pace

4) 6-9 x 300 at 800 pace or 4-6 x 400 at 800 pace

5) 300, 200, 200 at 400 pace'

No way, can he mentally or physically handle that type of training. Even Coe built up to those sort of sessions over years

AS for the op he has already made up his mind how to train

What do you think Coe could run the 800 in today

Well, MarcS (the op) said he's running about 40 miles a week, runs a 19 min 5k and ran a 52 400 in college. Do you think he would have trouble with 6 x 1000 in 3:48?

Maybe in a 6 week cycle do 3 x 1000 the first time, 4 or 5 x 1000 the second time, and 6 x 1000 the third time through, assuming the 5 pace workouts are on a two week cycle and you've never done 1000 repeats before.

When I do the 16 x 200 workout for the first time in a season, I usually stop after 8, jog a lap, and do 4 more. Sometimes, I bail after 8. Nobody says you have do all of these full workouts right away.

But, what specifically tells you that there is no way MarcS could handle this program?

SlowFatMaster wrote:

I like the Seb Coe plan but sometimes I need 2 days easy running in between the track workouts.

..

Also can do some tempos

Ditto. This worked for me as a youngster and as an oldster. It's beautifully simple, lets you race OK at any distance, and therefore enjoy your running. I also agree that for most people, 2 easy days is better than one.

However, Coe didn't do this all year round. 5 pace work was reserved for March onwards after a good winter base which included a lot of short hill reps and gym work.

If the OP wants a schedule which will work 'all year round', it needs proportionally more steady running, as well as gym work, drills and sprinting. So space those 5 track sessions out over 2-3 weeks. And the intervals should be done under control and with plenty in reserve until races get close. Otherwise, you'll plateau and go stale from doing too much speedwork too often.

Just my 2p worth

SlowFatMaster wrote:

But, what specifically tells you that there is no way MarcS could handle this program?

Exactly. There were no time targets. 6x1000 can be very pleasant if you start at 10k pace, and hellish/unfinishable if you start too fast.

I'd look at it the other way: whatever you can do for the 16x200 is a pretty good estimate of your current 1500 ability (and likewise for other sessions). Anyone can do the program - as long as they ease in and allow adequate recovery between hard sessions.

Personally I'm sticking with a periodized year, but it would be really interesting to see how long someone can keep improving on this before they plateau.

Thinks a look, but how fast are you guys?

DocLove wrote:

'1) 6 x 1000 at 5k pace

2) 6-8 x 800 at 3k pace

3) 16 x 200 at 1500 pace

4) 6-9 x 300 at 800 pace or 4-6 x 400 at 800 pace

5) 300, 200, 200 at 400 pace'

No way, can he mentally or physically handle that type of training. Even Coe built up to those sort of sessions over years

AS for the op he has already made up his mind how to train

What about the rest on the 3 and 5 workout?

M> 45 minutes easy

T> 5 x 2000 and 3 x 100's

W> 50 minutes easy

T> 50 minutes easy

Fri no running at all

Sun> 45 minutes easy

How fast should I run my 6 x 800's workout on Sunday?

DocLove wrote:

No way, can he mentally or physically handle that type of training. Even Coe built up to those sort of sessions over years

Huh?

He's supposed to run the reps at his own current 5k pace, not Coe's 5k pace. Putting it another way, what you can do for one of those sessions is a pretty good indication of what you can race for that distance.

I trained this way for years (pre/early season). The only one there I'd find a little over the top is (4). My speed-endurance is poor but I am pretty sure 6x300 or 4x400 would be my limit.

To be fair, if you try to do a 100%-effort session every second day you'll suffer. Like all track workouts, they need to be controlled with enough time in between to reap the benefits. I second the idea of doing them every third day.