400/800 Elite Specialist Workout Week

Lower body work out is from now

6 weeks of 3x5

3 weeks of 3x3

3 weeks of 3x2

until start of june

Squats

Calf raises

Hang Cleans

Generally 400 runners take a day off each week. I'd add that.

Also too much upper body work. Pare it down to 1x per week.

This is also probably too much volume, especially later in the season. You should be doing more 150s on hills rather than 300s. Also drop the hills later in the season as you transition to only track work.

You have no tempo running, generally 400 training will have tempo running (sprinter tempos, not what distance runners call a tempo).

Thanks for advice. Can u give example on sprinter tempo running?

How can you run an 800 on no aerobic training at all?

This is 400 training, not 400/800 work.

Karma Police wrote:

How can you run an 800 on no aerobic training at all?

This is 400 training, not 400/800 work.

Alberto Juantorena could answer this question for you.

Pure garbage. Almost nothing but excessive, unproductive, abusive activities that fail to even remotely approximate the demands of 400m and 800m running. A gluttonous indulgence in overtraining.

Run a 400 sub 50 first and talk u piece of shit ..

Sprint type wrote:

Run a 400 sub 50 first and talk u piece of shit ..

You swear like sub 50 is anything special. That won't even get you money at the college level. Don't come on here with that tone, especially when you're slow enough to get stomped by an 'elite specialist' 1500 runner in your own event. 49.94? You're -barely- under 50, lol. Take a few mins to readjust your attitude and realize that a lot of the people here are actually far faster than you, and your times don't mean squat beyond high school dual meets. If someone has criticism, ask why, don't shoot it down. This is Letsrun so you can't always expect it to be constructive, but with the right approach you'll get the information you need.

15 years old.

Whats your pr

As far as my own criticisms go, there's not much I can say seeing as we don't know your 800 PR. Though I did see that you hold your 400 as your main event. How old are you? Are you sure you want to specialize if your PR is only 49.94? A lot of the time people will choose to specialize in the 800 instead and be more competitive because their PR in the lower distance is too weak, but solid enough to predict solid potential in the next event up. If you really don't want to make the 800 your specialty, however, you'd be best to take your training over to the charliefrancis forum. The members on there tend to be more knowledgeable about that event than the userbase here. That's not to say we don't have a few 400 specialists here, they're just far and few in between.

What I can say:

Deadlifts are gonna be your best friend.

As Kimye said, you definitely need some tempo running in there (see: Clyde Hart)

i.e.

50-100-150-200-300-350

>run 50

>walk 50

>run 100

>walk 100

>run 150

>walk 150

>run 200

>walk 200

>run 300

>walk 300

>run 350

>walk 350

Drawn from:

http://www.nacactfca.org/Hart-eng.htm

Just look under "Tempo Endurance."

May I ask, what do you have in mind when you're devising your workouts? Could you explain the point of every workout on each day of that week? If you're not capable of doing so with confidence (as in you just threw things together because they sounded great but don't fit into a big picture or anything like that), then you already know you have to revise it, without even asking us.

Sprint type wrote:

15 years old.

Whats your pr

I run 48.4.

ropa vieja wrote:

Karma Police wrote:

How can you run an 800 on no aerobic training at all?

This is 400 training, not 400/800 work.

Alberto Juantorena could answer this question for you.

So could Jarmila Krachtochvilova.

These are two freakish exceptions though. How can anyone mortal expect to run a good 800, which is a bit over or under 50% aerobic, on no aerobic training?

And in any case, Juantorena DID do aerobic training, though not extensively.

Doesn't it all depend on the work you were doing in October , November & January?!!

Once again , someone asks for an evaluation a week's/month's training for a particular event without giving any details of the preceding months of work. Can't be done!!

Elliott believed that the main point of training was to condition the mind. As long as you are aiming at the distances that best suit you and HAVE FAITH IN WHAT YOU ARE DOING you will progress. Posting on a site like this does , however , suggest you lack confidence in your current programme.

don't run the hills hard then sprint hard the next day.

one day a week, take it easy, maybe a few miles jog and a few strides.

in the build up phase you want to do a lot of 90 second to 3 minute repeats tow days per week hard.

closer to racing the schedule you have is ok.

you always want to remember 100-200 meter work brings you to peak quick.

400 m repeats are dangerous and don't over do this kind of work.

3 minute hill repeats hard while painful give you a core.

in the gym, be intelligent, do a peter coe or alsal routine. don't do endless bench presses for example.