800 Meter Workouts in the Cold/Winter

Training Advice/Discussion 800

10 years ago 09/17/2013 2:25pm EDT

Hey I am a 23 year old male trying to get back into racing shape for track this year. I haven't really ran competitively for several years but am now trying to get back into it. My race is the 800 and I have done a lot of research on all the different workouts 800 guys have to do. I have no questions there.

My concern comes with this winter. I live in small town with no indoor running facilities and am worried about running workouts when it might be 20 to 30 degees F or colder. The longer distance stuff won't bother me in the cold but I was curious about the faster special endurance/max velocity workouts- is it just best to toughen up and run them on the track or grass when it is cold or is there some other means of running those types of workouts? Somehow in a gym maybe? Not sure what the best answer is or if there was a certain temperature cut off mark for inside vs. outside workouts and was interested in the feedback.

Thanks

10 years ago 09/17/2013 3:45pm EDT

re: New800 Runner

As far as I know the winter period (outdoor) is mainly for base building even for the mid-dist runners,throwing some faster tempos and strides in when you can + hills.The special speed endurance starts from early spring (european-russian periodisation) when in approx. 12-14 weeks one can reach his/her form.(short intervals 200-300's cutting back the rest,and 400-600's for spec endurance)

In the case of indoor racing and training the whole scenery is different of course.

10 years ago 09/17/2013 4:13pm EDT

re: New800 Runner

Just don't do anything crazy and you'll be fine. Strides are fine. 200's at 800 pace are fine. No need to go faster than that over the winter.

Honestly you should be focusing on strength, so if you do anything fast, try to incorporate it into your endurance work. I enjoy 800's where the first 600 is a steady pace, maybe 10kish, then you kick for home, usually at 800 pace. For example, last year I did 800's where the first 600 was in 2 minutes (that's 5:20 pace), then kick for home in 29-30. You end up running 2:30 for the 800, which is close to 5k pace, but you're doing it in a harder way and while working speed a little. 6 of these is a good workout for someone like me. Run them at your own speed, whether slower or faster than my example here.

10 years ago 09/17/2013 4:31pm EDT

re: Chdmsn

Chdmsn wrote:
I did 800's where the first 600 was in 2 minutes (that's 5:20 pace), then kick for home in 29-30

That's a cool workout! I know Bowerman did something along those lines for the mile, but it never struck my mind to do it for the 800. You just made my winter less cold!

10 years ago 09/17/2013 6:22pm EDT

re: New800 Runner

Sorry I should have clarified that I would probably be running some indoor 800s as well as outdoor though my obvious emphasis is in the outdoor season.

10 years ago 09/19/2013 1:34am EDT

re: Chdmsn

Chdmsn wrote:
Just don't do anything crazy and you'll be fine. Strides are fine. 200's at 800 pace are fine. No need to go faster than that over the winter.

So you're saying that if you're an 800 specialist, you don't need to run faster than 800 pace all winter?

800 runners need to be fast. Surely at the very least they need to be putting things into place to be able to sprint fast (even over 100-200) in season.

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