What is the best way for 800m runners to go about gaining speed endurance (progression)

Training Advice/Discussion 800

13 years ago 09/09/2010 1:50am EDT

I was thinking before posting this thread about how to develop the speed endurance over the latter part of a season. One thought was to do 100s with short recovery in high volume, then progress to 150s, then 200s, etc while lengthening the recovery and lowering the volume.

For example:

1.30X100m w/30s rec

2.15X150m w/45s rec

3.10X200m w/60s rec

4.6X300m w/90s rec

5.4X400m w/150s rec

6.3X500m w/240s rec

7.2X600m w/full rec

All at ~800m pace. Or something like that at least.

Another was to start with longer reps and then cut them down in terms of distance and speed.

1.6X1000m @5000m pace

2.6X800m @3000m pace

3.8X600m @2000m pace

4.10X400m @mile pace

5.10X300m @slightly faster

6.12X200m @800m pace

7.16X150m @600m pace

Thoughts?

What are everyones favorite speed endurance sessions?

13 years ago 09/09/2010 2:39am EDT

re: 800m runners only

The best way is to get a coach.

13 years ago 09/09/2010 4:15am EDT

re: 800m runners only

Two more approaches:

(3) If you can find some low-key meetings, start doing 3 or 4 races instead of 1.

(4) The more traditional speed-endurance sessions move away from doing all reps the same length and into 'cut downs'. For example, once you can do a bunch of 300s at 800 pace, you start to 'push out' the longest rep and use long recoveries.

You need to -

Warm up really well (decent run, drills)

Some fast strides so that 800 pace is not a shock

Some 'aerobic warmup' e.g. run a couple of 400s in 72sec with a minute in between, so that heart is revved up too.

Run 500m at 800m pace; 8-10 min rest (aim for a "complete recovery");

Run 400m with 5-6 min rest after (you'll need it!)

Then a couple more 300s or 200s (500-600 jog rec).

Good long cool down,

Decent, slow recovery run the next day

You'll know when to stop, it's when you can't hold 800 pace any longer!

Second or third time, you push it out to 600m. This will be tough and that's why the warmup must be serious and the teammates really help.

If you can do 600 - 500 - 400 - 300 at 800m pace, you'll be a lot more comfortable racing an 800.

It's about progression. Repeat every couple of weeks, and try to push out the distances for which you can sustain your target pace. Thus it is quite literally 'speed endurance' training.

I've seen at least one 800m world record holder doing this in training multiple times and it's a staple session for many good 800m runners during early season.

13 years ago 09/09/2010 6:59am EDT

re: 800m runners only

It doesn't seem like option 2 would be developing speed endurance.

Option 1 sounds better, because you're starting with speed, then extending it.

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