strength training for the 800-1500

College Running College Training

11 years ago 09/24/2012 10:33am EDT

I'm a college student who got into running after high school. I just got into track last spring and ran a few 1:58's in the 800 on 20 mile a week and one sprint workout a week training. I really want to commit myself to mid distance this winter/spring but i lack certain knowledge on how to train off the track.

What should a gym routine look like for an 800-1500 guy? I used to lift a lot of weights before I got into running so I know my way around a gym in that sense, but when it comes to running spefic training I feel like i'm a clueless sack of poop.

Any help or helpful resources on the subject would be GRAND.

Also, drills and all the jazz would be nice to know as well.

11 years ago 09/24/2012 10:41am EDT

re: I need help...

Keep the sprint workouts and avoid too much slogging. 20mpw is plenty for an 800 runner.

Look no further than crossfit to complement your training. Scientific research has yielded to great results with this kind of training for all distances.

11 years ago 09/24/2012 11:14am EDT

re: I need help...

are you some kind of troll? 1:58 sucks man. Take up knitting or something.

11 years ago 09/24/2012 1:37pm EDT

re: I need help...

11 years ago 09/24/2012 1:52pm EDT

re: I need help...

Well if you want to keep some speed and do not feel likemilage a good strength builder is a lot of slowish 200's with little rest. Try 20 200's at 30-32 (pending on ability) with 45 sec to 90 sec rest,again pending on ability. That however is a strength builder for the 800 guy with the faster 400 not 1500.

11 years ago 09/24/2012 8:51pm EDT

re: Jaygeta

11 years ago 09/24/2012 9:08pm EDT

re: i need help.

all you need is basic strength training: lunging, step ups, one legged squats and one legged Romanian dead lifts for the lower body. 1 horizontal pushing exercise, 1 vertical pushing exercise, 1 horizontal pulling exercise, and 1 vertical pulling exercise for the upper body. Some people might suggest you don't need all of these upper body movements to be a better runner. This might be true but you should do them to keep your shoulder stable and balanced. Keep it simple

11 years ago 09/25/2012 5:31am EDT

re: coach

coach wrote:
all you need is basic strength training: lunging, step ups, one legged squats and one legged Romanian dead lifts for the lower body. 1 horizontal pushing exercise, 1 vertical pushing exercise, 1 horizontal pulling exercise, and 1 vertical pulling exercise for the upper body. Some people might suggest you don't need all of these upper body movements to be a better runner. This might be true but you should do them to keep your shoulder stable and balanced. Keep it simple

what exercises for upper body?

horizontal pushing = bench press?

horitontal pulling?

vertical pulling?

vertical pushing?

11 years ago 09/25/2012 8:37am EDT

re: skip

you choose

horizontal pushing: push ups or bench pressing

horizontal pulling: cable rows or elastic bands

vertical pulling: chin ups, pull ups trx pulldowns

vertical pushing: light military type pressing

11 years ago 09/25/2012 8:56am EDT

re: coach

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