This sounds kinda fun. I haven't raced anything shorter than a mile in about 5 years now. I've been focusing on the 5k and 10k mostly. I have a bunch of little crap local races that I'm planning on doing this year, but I might also try to work on bringing my 800 and mile times down using some of these types of workouts. Anyone else take time off their 800 and mile while training mostly for longer stuff?
The workouts mentioned are all good. The only thing missing is hill repeats.
On your last 400s you were hitting 66s with rest. That would tell me you are at 2:15 now. Always make the last 400 fastest. try only 3. 68, 65, 63,
to hit 64s you need hill repeats.
try 5x 31 second all out hills full recovery. then 10 min jog to the track. now finish the workout with 4 fast 200s 31s. this workout will help your speed to cover the 400 in 63
63 is your key pace because that's your first lap in your goal race. 63.5 and 66.0 sub 2:10
Reduce your mileage if you need to to get 3 quality workouts a week. It comes down to recovery so you can run fast. Any guy that says they ran a fast 800 with no speed work is bull. They might not be doing speed work now but somewhere in their training in the last 12 months they did speed work.
Try this. Worked for me four times, freshman year when I ran 2:10, soph at 2:05, junior at 2:03, and senior at 2:01.
Once you are in pretty good shape, run 3x400 at 2 seconds per 400 under your desired pace. For example, if you want to run 2:08 (64s/400), run 3 at 62. Run them even and take 3-4 minutes jogging rest.
Good luck!
this may work for you and others, but for me personally, i did 10x200 averaging 29.5 last year with 60 seconds rest in between but only managed 2:04 in the 800.. may have had something to do with being sick for 7 weeks, but i did that workout after being sick too
ian edwards wrote:
I did it as a senior in HS with a 2:05.
40-90 miles a week all easy during the season. No speed work. Went out in 61. Came back in 64. 1st place went out in 57 and came back 72ish so it looked like I was flying on the 2nd lap.
i dont think i am old enough to run 90mpw
Actually I think this would be better (2:09) is my time, not the best but its something :)
Do 10x200's and hit all of them at 30 seconds each. 45 second rest in between.
i did it with
dr dre wrote:
ian edwards wrote:I did it as a senior in HS with a 2:05.
40-90 miles a week all easy during the season. No speed work. Went out in 61. Came back in 64. 1st place went out in 57 and came back 72ish so it looked like I was flying on the 2nd lap.
i dont think i am old enough to run 90mpw
gotta love a thread with Ian edwards being revived!
Hi I'm a 45 year old and wish to run sub 2:10 800 m
My PB 4 years ago was 2:13 and last year I managed to run 2:15 flat
I'm doing around 40 k / week with 1 speed session a week.
I'm noticing that when i push very hard my quads and calves and glues are on their limits.
Shall I start doing some weight training like squats and leg presses??
Looking forward to your reply