Girl 800 meter runner

Pics?

800 help wrote:

Does anyone have a good training plan for a girl 800 meter runner whose PR is 2:16. Last year I was a freshmen.

I run around 35 miles a week.

I'm doing indoor and the state meet is in Feb.

I also plan on doing outdoor and the state meet is in early May.

I don't really have a coach. He lets us do what we want and he focuses on the football players because he is also the football coach. He is nice but doesn't seem to want to spend time with the other runners on the team who are not directly involved with football.

Should I lift? Plyomatrics? Bounding drills?

Any help would be appriciated.

Run, nothing better for a runner.

Run hills, nothing better for a runner.

Be patient. Be consistent.

If you ran 2:16 as a freshman you must have done a lot of things right, so repeat and add 10%.

here are 3 core workouts; 3-5k tempo; 8x300m@48-51;

3x600@ 1:42.

Do those plus 3 easy days and you will be good.

also 5x400m at 800m pace with 5mins rest

Thanks everyone so far for the help.

Part of the reason why I am coming on here for advice is because my coach doesn't seem to want to organize my training. I feel that I had a great year last year, 4th in the state meet as a freshmen. But I could do better with an organized training plan.

800 help wrote:

Thanks everyone so far for the help.

Part of the reason why I am coming on here for advice is because my coach doesn't seem to want to organize my training. I feel that I had a great year last year, 4th in the state meet as a freshmen. But I could do better with an organized training plan.

I have a high school program, but can you pay for it?

I coach girls at the level you are and aspire to. If you are serious and would like some more specific help email me. I will give you a 4-8 week program with flexibility built in.

As i said earlier, your result from last year was pretty impressive so you must have done some good training.

If this is going to be your situation for the next few years, seek out a local "club-type" coach (if available) in the area with whom you can entrust your development and who your parents can meet. Keep the current HS coach in the loop - it sounds like he wouldn't have a problem with it.

Mike, you're a well-meaning guy, but don't you have a enough athletes to coach at Phoenix? You're coming across as a "coachaholic" who has to give advice as much to prove that they actually can coach - not that your ideas aren't sound (they are), but getting involved with coaching through a message board isn't really the best thing for most HS athletes, and could be misconstrued as creepy, although probably fine for recreational adult runners.

same thing if you are serious drop me an email there are too many questions to ask before you can just take on workouts and supplement things. I am coaching a fellow right now on-line and one of the reasons he isn't jumping leaps in bounds to the next level is because i cannot be hands on. There is so much to the implementation of a training plan that it's not even funny. I can assist a bit but the trick is for the coach to see the workout. For example say you ran 4 x 400 in 72, 68, 71, 69.

Well those times won't mean much unless i see it: I gotta know how you ran them: were they front loaded, where the dominant wind was, the run prior to did you eat enough after etc. Oh and the reason I use 4 x 400 as an example so that you won't go out and do an example workout obviously there would be more to a workout than 1600m of workk this early in the season.

anyway

bo@boreedracing.com

whoever you are, you are out of line. Here is a kid who asks for some advice. If she really has no coach then she can use some solid general advice. Of course she should seek a local coach, but maybe there is no club available.

The beauty of letsrun is that along with the crap that is posted there is also a chance for someone like me to ask Canova a question and a chance for a young runner like this to ask a question that someone like me will answer responsibly.

Maybe consider getting a book. Better Training for Distance Runners is supposed to be pretty good for middle distance running, though somewhat technical; there are probably others. As other posters have said, 2:16 is a very good time. Good luck!

What is your hold name and how fast are you?

What is your hold name and how fast are you?

If you ever want to get future advice from this site, guaranteed, just remember to tell everyone you're a girl.

another canuck wrote:

If you ran 2:16 as a freshman you must have done a lot of things right, so repeat and add 10%.

here are 3 core workouts; 3-5k tempo; 8x300m@48-51;

3x600@ 1:42.

Do those plus 3 easy days and you will be good.

Ignore the above advice. The last thing you need in December are 300s and 600s at PR pace. Also learn to ignore anyone who does not tell you how much recovery to take between reps. There is a ton of diff between 8x300s with 60s or 8x300 with 3-4 mins.

I just noted elsewhere; for 800m training, if you are naturally quick (can run sub-13 or 13-low for 100m in training) then build endurance (aim to break 20 mins for a road 5k, then sub-19:30, then sub-19:00). If you have good endurance (can run sub-19 for 5k already) work on getting quicker at 200-400m.

You have some talent, but you need to work with someone who can get you to sub-2:10. It's all going to come down to your 200m ability. If it's poor (struggle to break 29.00) then your 800 ability is severely limited. But do work on maximising it before you let anyone persuade you to move up.

Good luck.

Some more:

If you are quick over 200 but with poor endurance, get in the gym 1-2 x per week and lift (squats, deads, one-leg bridge, etc)

If you have a ton of endurance but are slow over 100-200m, don't do any lifting instead concentrate on plyos and develop some spring/zip in your legs.

Good luck with it.

The majority of successful women are training for 1500 and 3k this time of year and then more 400 / 800 specific training when it warms up in the spring.

IF you ran 2:16 last year you obviously have some talent and should listen to your coach, whatever he did last year worked. He got you a great result last year... But I'm imagining he coaches outdoor? If you ran XC you need some rest and then build up a base. If not you need to work your base as said here. Most 2:10 runners at 800 should be (but not necessary if you are more of a 100/200/400 runner) at least 11:30 for the 3200 in the early season.

Did you seriously ask your coach what to do and he didn't give you a plan?

1/10. I think you are a master runner not a girl. If you are in high school, ask your f***ing coach for help.

Bull sh****t wrote:

1/10. I think you are a master runner not a girl. If you are in high school, ask your f***ing coach for help.

I'm not joking.

My indoor and outdoor coach is the football coach.

I did bounding and from what I can guess football type workouts. However, he had very little contact with me and did not really give me an organized plan. thee to four times a week I would go out and run 6-8 miles on my own.

In cross I ran 19:28 this year.

He has said that we can do whatever workouts we want.

I'm just trying to get a general idea what a good plan would look like. I felt I ran good last year but from what i'm reading if I want to improve I need to get more organized than what he is having us do.