Any college (or high school) runner have a daily 800m workout plan in a pdf or word doc form that they could send my way?
Even better if it's geared more towards 400/800m training.
Any college (or high school) runner have a daily 800m workout plan in a pdf or word doc form that they could send my way?
Even better if it's geared more towards 400/800m training.
bump
Maybe this can be of help:
I don't have a document or day-by-day plan or anything, but as a general guideline...
Lots of speed/anaerobic work.
200m repetitions @ 800 pace
Reps of broken 800s (600, 15-30s rest, 200) a little faster than 1500 pace.
Several reps of short sprints of 60-100m at maximum effort at least once a week. Focus on acceleration.
600m repetitions
(*)Ladder: 600, 400, 300, 200, 200, 300, 400, 600
Aerobic easy runs and a long run once a week (doesn't have to be crazy long)
Weight training 2-3 times per week that includes explosive exercises.
(*)600 @ 1500 pace, 3 mins rest
400 @ faster than 1500 pace, 2 mins rest
300 @ 800 pace, 1:30 min rest
200 @ 800 pace
--
3-5 mins rest
--
200 @ 800 pace, 1 min rest
300 @ 800 pace, 1:30 min rest
400 @ faster than 1500 pace, 2 mins rest
600 @ 1500 pace or faster.
If anyone disagrees let me know
cbenson4 wrote:
I don't have a document or day-by-day plan or anything, but as a general guideline...
Lots of speed/anaerobic work.
200m repetitions @ 800 pace
Reps of broken 800s (600, 15-30s rest, 200) a little faster than 1500 pace.
Several reps of short sprints of 60-100m at maximum effort at least once a week. Focus on acceleration.
600m repetitions
(*)Ladder: 600, 400, 300, 200, 200, 300, 400, 600
Aerobic easy runs and a long run once a week (doesn't have to be crazy long)
Weight training 2-3 times per week that includes explosive exercises.
(*)600 @ 1500 pace, 3 mins rest
400 @ faster than 1500 pace, 2 mins rest
300 @ 800 pace, 1:30 min rest
200 @ 800 pace
--
3-5 mins rest
--
200 @ 800 pace, 1 min rest
300 @ 800 pace, 1:30 min rest
400 @ faster than 1500 pace, 2 mins rest
600 @ 1500 pace or faster.
If anyone disagrees let me know
Sounds good to me.