Coach D: do you feel 400/800 runners need much distance running volume?

you are in his camp

how has his training this year been compared to prior to london ?

does he have any 800 target time for the year ?

Thanks Zuma! And thanks for the correction on Verster's name.

What were the times and rests for the 300-600-1000-600-300 workout?

What sort of strength/weight training do you guys do?

ventolin^3 wrote:

you are in his camp

how has his training this year been compared to prior to london ?

does he have any 800 target time for the year ?

Really good, I think the fact that he is running 400m pb's says allot. Prior to London I he wasn't with us so I can't give you a concrete facts. But he told me he feels fitter than 2012. Both he and Andre are racing in Doha and hoping for a 1:44 ish time as a season open and then to take it from there.

SlowFatMaster wrote:

Thanks Zuma! And thanks for the correction on Verster's name.

What were the times and rests for the 300-600-1000-600-300 workout?

My times were 42/1:27/2:41/1:27/43. I don't have that specific sessions rest written down (I used up my space to write who I just trained with :) ) but in a set like this it would be around 1'30"-2" between the 300 & 600 and around 3' before and after the 1000

Gerrard lol wrote:

What sort of strength/weight training do you guys do?

To be quite honest I hate weight training, I have a long rugby background and I tend to gain muscle mass easy so I only do a bit of core in the mornings. But generally the guys will have 2 sessions a week on easy running days and just basic stuff - circuit type training.

Shots wrote:

parrot d doesn't have any independent or original thoughts on training, all he does is blindly follow what other coaches do

Please name three coaches who express independent and original thoughts on Letsrun.

There is no need for an 800m specialist to do any mileage or form of long, steady running.

How many miles/kilometres are you doing each week (at what pace)?

Nijel - 80km (50 miles) & average 3:40 per/km (around 6mpm)

That's 50 miles steady running. I presume he's doing workouts on top of that. It's still a lot of running.

Too bad he's coached by know-nothings, he'd be even faster if he trained rationally.

Would this be a good plan for someone who hates LSD running?

http://www.nfhs.org/CoachingTodayContent.aspx?id=6827

(Pre-Competition – No competitive efforts – No alternate conditioning)

Monday AM: Circuit Lifing. Easy Fartlek 20-30 minutes (3M).

Monday PM: Core. (Optional base run. Becomes required later in macrocycle.)

Tuesday AM: Conversational Run (2M).

Tuesday PM: Core. Plyometric workout (30-40 minutes).

Wednesday AM: Circuit Lifting. Conversational Run (2M).

Wednesday PM: Core. Stepdown Run.

Thursday AM: Rest.

Thursday PM: Core. Plyometric workout (30-40 minutes).

Friday AM: Circuit lifting. Conversational Run (2M).

Friday PM: Core. Power Run (20 minutes).

Saturday AM: Core.

Saturday PM: Hill Run (30 minutes) or Stadium Stairs (30 minutes).

Sunday AM: (Optional base run depending upon fatigue level.)

Sunday PM: Rest.

(Competitive races on day 2, day 9, and day 12 of the 14-day double-microcycle. Efforts on day 2 and day 9 are minor level while the effort on day 12 is major.)

Monday AM: Core. Conversational Run (2M).

Monday PM:

ATP-CP Run. (10 x ‘flying 40s’ down the home stretch of the track with rest of the remainder of the lap at a slow jog.)

Tuesday AM: Circuit Lifting. Core.

Tuesday PM: RACE. (Low key event. Considered an ‘easy’ day in intensity.)

Wednesday AM: Core. Conversational Run (2M).

Wednesday PM: L.A. Workout. (‘All-Out’ 300m followed by 1 x 400, 1 x 500, 1 x 400 @ 800m race pace and a 1:1 walking rest.)

Thursday AM: Circuit Lifting. Core.

Thursday PM: Conversational Run (2M).

Friday AM: Core. Conversational Run (2M).

Friday PM: Speed-Endurance Workout. (200 ‘Ins & Outs’ for 3200m focusing on finishing accelerations greater than race 800m pace then backing off to a slow strider pace.)

Saturday AM: Core. Conversational Run (non-measured 30-35 minutes).

Saturday PM: Rest.

Sunday AM/PM: Rest.

Monday AM: Core. Conversational Run (2M).

Monday PM: Pacing / Speed Endurance Workout. (Establish race pace per 50m interval and place cones @ each 50m. 1 x 650, 1 x 600, 1 x 550 with a 1:2 rest to maintain pacing). Finish with 2 x 200 or 2 x 150 with an interim 250 jog after the last 550 and a 200m jog in between.

Tuesday AM: Circuit Lifting. Core.

Tuesday PM: RACE. (Low-key event. Considered an ‘easy’ day in intensity.)

Wednesday AM: Core. Conversational Run (2M).

Wednesday PM: L.A. Workout. (‘All-Out’ 300m followed by 3 x 400 @ 2nd-Lap 800 race pace target time with 1:1.5 rest.)

Thursday AM: Circuit Lifting. Core.

Thursday PM: ATP-CP Run. (8 x ‘flying 40s’ down the home stretch of the track with rest of the remainder of the lap at a slow jog.)

Friday AM: Core. Conversational Run (2M).

Friday PM: Light 800m jog in trainers on track followed by 2 x 150 accelerations finishing at 800m race pace with 800m jog warmdown.

Saturday AM: RACE. (Major event. Run for personal best.)

Saturday PM: Rest (or optional Conversational 2M).

Sunday AM/PM: Rest.

^^absolutely atrocious

Does Nijel & the gang work of speed at all during the base phase? I keep hearing coaches tell me that you shouldn't be doing speed while you're building your aerobic base, I have never seen the rationale behind this.

iuuif wrote:

Wednesday PM: L.A. Workout. (‘All-Out’ 300m followed by 3 x 400 @ 2nd-Lap 800 race pace target time with 1:1.5 rest.)

Thursday AM: Circuit Lifting. Core.

Thursday PM: ATP-CP Run. (8 x ‘flying 40s’ down the home stretch of the track with rest of the remainder of the lap at a slow jog.)

Why would you want to do a max speed workout the day after a Special Endurance-type/800-pace workout? I've always been under the impression you are supposed to do those on fresh legs, because of CNS fatigue, injury risk, etc.

I coach a kid who's PR in the quarter is 51 low and 1:58. He does cross country in the fall and I've found that strength work is what's best for him. This weekend at our invitational he ran the prelims of the 400 on Friday and came back and got 3rd in the finals of the 4 on Saturday and came back 45 minutes later and ran about 2 flat for the 8. Our conference meet is in 2 weeks and he'll have to race a similar schedule for that so this was good mental prep for that. In short, strength early in the week, sharpen their speed later in the week. Badda bing, badda boom.

Rudishaaa wrote:

Does Nijel & the gang work of speed at all during the base phase? I keep hearing coaches tell me that you shouldn't be doing speed while you're building your aerobic base, I have never seen the rationale behind this.

Yes not necessarily track work but tempo runs, long intervals, fartleks, long hills, etc. If that counts as speed...

.

SlowFatMaster wrote:

K{Mraibg%# wrote:

Isn't a 400/800 runner better at 400m and their second race is the 800 rather than the 200?

Therefore, I think you may be interest in 800/400 training as opposed to 800/1500m training like the last few 800 WR holders.

Do you or Big Fat Texas Runner have any information about Kipketer's training or Rudisha's training? You have stated that they trained like 800/1500 runners or with extensive distance training.

Even Juanterino ran up to 140km per week in the off season. He ran 400 and 800m - winning both in the 1976 Olympics in Montreal.

No, there is not near enough aerobic work.