800m/1500m training plan from Dec to May

Training Advice/Discussion High School

10 years ago 11/16/2013 10:10pm EST

I'm a highschool junior that had a sub par year as a sophomore. I've been training healthy for about 6 months now. Cross Country season ended last week and now I need a plan to become the runner I've set out to be. My high school coach just tells us to run slow ''laughs and giggles pace miles." I need a REAL plan that involves developing speed, building strength, and maintaining endurance needed to be a successful 800m/1500m runner. Hopefully, someone will give me a week outline for what each month would be like. Note that my championships is in early May. Please help me out.

height: 5'7

weight: 125lbs.

Current mileage: 40-50 miles per week

Freshmen Pr's:

65 400m during a relay right after 3200m race

2:20 800m

5:10 1600m

xc 2mile: 12:30 on extremely course

Sophomore Pr's:

62 400m during relay right after 3200m race

2:10 800m

4:55 1600m

xc 3 mile: 18:25 on flat dirt course

Junior Pr's:

xc 5k: 17:55 on grass course

2:08 during a time trial

10 years ago 11/16/2013 10:22pm EST

re: running4apurpose

10 years ago 11/17/2013 10:34am EST

re: Hardloper

I'm a little skeptical of a running program like this. Anything else?

10 years ago 11/17/2013 1:26pm EST

re: running4apurpose

I did a program very similar to that.

10-12x400 @ mile pace with equal rest. Lifting after.

Light Distance

Race (400/800/4x4 for speed)

Distance

300s at 800 pace with something all out faster. Lifting after

Distance

It works. Dropped PR fron 207 to 201.

Towards the end of season you can throw in one more 800 pace workouts instead of a mile workout if you want to focus on that. Something less taxing like 150s with after rest would work. And cut out lifting later on. The plan basically works 4/8/mile paces at the same time. May lack some all out Sprint speed but the 800 day and lifting should be enough.

10 years ago 11/17/2013 2:04pm EST

re: running4apurpose

running4apurpose wrote:
I'm a little skeptical of a running program like this. Anything else?

And well you should be. Who did Jumbo Elliott ever coach in the 800/1500?

10 years ago 11/17/2013 2:31pm EST

re: not a teen genius

not a teen genius wrote:
And well you should be. Who did Jumbo Elliott ever coach in the 800/1500?

Oh, not really anyone like you say. Just a few guys like:

Marty Liquori

Dick Buerkle

Eamonn Coghlan

Mark Belger

Sydney Maree

So for sure ignore a Hall Of Fame coach and listing to some anonymous nobody who says its not enough mileage.

With NCAA athletes, we use a somewhat similar plan based on what we got from Renato. This is base training, before indoors:

Mon: 1600-1200-1000-800-600-400 breakdown

Tue: recovery

Wed: 6X1000

Thu: recovery

Fri: sprints

Sat: 60 min long run

The recovery days are either 30 min (but not necessarily slow) or time in the pool. The sprints are 3X5X50 on grass early and 100/200 on the track starting about 3 weeks before indoors.

This could be considered a low mileage program and what we got from Renato we used for just 800 initially. But we realized that when Krummenacker won World Indoors he was using the same kind of plan. We also realized that Krumm and Alan Webb are the only USA 3:31/1:43 guys ever, so we also started using it for 1500. The workouts listed above are actually what Krumm listed in his journal, except how we handle sprints is slightly different (Krumm didn't start sprints at all until just before indoors). We start some 400s after indoors but we only replace one of the aerobic power days.

10 years ago 11/17/2013 2:43pm EST

re: coach d

Can you give some specifics as to the paces/rest or an example of how you would run the workouts? Was the breakdown speeding up from 5k to 800 pace? Was the 6x1000 with 3 min rest? I'm asking because I would like to set up something similar.

10 years ago 11/17/2013 8:04pm EST

re: running4apurpose

10 years ago 11/17/2013 10:09pm EST

re: coach d

10 years ago 11/18/2013 10:20am EST

re: Hardloper

Hardloper wrote:
http://www.letsrun.com/forum/flat_read.php?thread=2571858

Thanks for sharing, that's kind of awesome. I wasn't sure how to train for the 1500 this spring, but now I do. Thanks dude.

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